Comparing Nutrients in 100 calories Boiled BroccoliVS Stir-Fried White Mushrooms

Weight per 100 calories

Boiled Broccoli

286g

Stir-Fried White Mushrooms

385g

Boiled Broccoli has 1.3 times more energy per 100g than Stir-Fried White Mushrooms. It has low energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Stir-Fried White Mushrooms?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Stir-Fried White Mushrooms

43%

48%

100 kcal ▼

Macro Nutrients

Boiled Broccolivs Stir-Fried White Mushrooms

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.17g

Fat

1.3%1.27g

1.17 gvs1.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

0.48%0.15g

0.23 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.3%0.34g

Omega 3

0%0g

0.34 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.86%0.15g

Omega 6

3.6%0.62g

0.15 gvs0.62 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.8%20.5g

Carbohydrate

12%15.5g

20.5 gvs15.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.48%3.97g

Sugars

0%0g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.97 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.9%2.1g

Fructose

0%0g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

2.1 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.4g

Glucose

%0g

1.4 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.23g

Sucrose

%0g

0.23 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.43g

Fiber

18.2%6.92g

9.43 gvs6.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g

Protein

24.6%13.8g

6.8 gvs13.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Stir-Fried White Mushrooms

24.4%220μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

220 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

30.8%0.37mg

Thiamine

0.18 mgvs0.37 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B2

137%1.8mg

Riboflavin

0.35 mgvs1.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.88%1.58mg

Vitamin B3

96%15.3mg

Niacin, nicotinic acid, niacinamide

1.58 mgvs15.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35%1.76mg

Vitamin B5

112%5.58mg

Pantothenic acid

1.76 mgvs5.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44%0.57mg

Vitamin B6

12.4%0.16mg

Pyridoxine

0.57 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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77%309μg

Vitamin B9

19.2%77μg

Folates and Folic Acid

309 μgvs77 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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206%185mg

Vitamin C

0%0mg

Ascorbic acid

185 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

5.13%30.8IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs30.8 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27.6%4.14mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

4.14 mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

403 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Stir-Fried White Mushrooms

11.4%114mg

Calcium

1.54%15.4mg

114 mgvs15.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.17mg

Copper

124%1.1mg

0.17 mgvs1.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.29%11.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

11.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg

Iron

12%0.96mg

1.9 mgvs0.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg

Magnesium

10%42.3mg

60 mgvs42.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg

Manganese

7.86%0.18mg

0.55 mgvs0.18 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.3%191mg

Phosphorus

57.7%404mg

191 mgvs404 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.6%837mg

Potassium

44.8%1523mg

837 mgvs1523 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.3%4.57μg

Selenium

97%53.5μg

4.57 μgvs53.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.8%117mg

Sodium

3.08%46mg

117 mgvs46 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg

Zinc

20%2.2mg

1.3 mgvs2.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.9%255g

Water

9.47%350g

255 gvs350 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Broccoli vs Stir-Fried White Mushrooms:

Boiled and Drained Broccoli has more Vitamin A, 3.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 9.7 times more Vitamin B3, 3.2 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Stir-Fried White Mushrooms:

Boiled and Drained Broccoli has 7.4 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese and 2.5 times more Sodium than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 6.4 times more Copper, 2.1 times more Phosphorus, 1.8 times more Potassium, 11.7 times more Selenium, 1.7 times more Zinc and 1.4 times more Water than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli has more Omega 3, 1.3 times more Carbohydrate, more Sugars, more Fructose and 1.4 times more Fiber than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 4.2 times more Omega 6 and 2 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Stir-Fried White Mushrooms have similar amounts of Energy and Fat per 100 kcal.
Both Boiled and Drained Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliStir-Fried White MushroomsVS Frozen Chopped BroccoliBoiled BroccoliVS Canned MushroomsStir-Fried White MushroomsVS Canned Mushrooms

Compare Foods

Comparing Nutrients in 100 calories Boiled BroccoliVS Stir-Fried White Mushrooms

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Broccoli or Stir-Fried White Mushrooms?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: