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Comparing Nutrients in 100 calories BroccoliVS Stir-Fried Shiitake Mushrooms

Weight per 100 calories

Broccoli
294g
Stir-Fried Shiitake Mushrooms
256g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Stir-Fried Shiitake Mushrooms
29%
7%
64%
100 kcal ▼

Macro Nutrients

Broccolivs Stir-Fried Shiitake 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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1.12%1.1g
Fat
0.93%0.9g
1.1 gvs0.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.05%0.34g
Saturated Fat
0.26%0.082g
0.34 gvs0.082 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.6%0.19g
Omega 3
0%0g
0.19 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.14g
Omega 6
2.3%0.39g
0.14 gvs0.39 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%19.5g
Carbohydrate
15%19.7g
19.5 gvs19.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g
Sugars
1.06%0.77g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs0.77 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.76%2g
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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.44g
Glucose
%0.77g
1.44 gvs0.77 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g
Sucrose
%0g
0.29 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.65g
Fiber
24.3%9.23g
7.65 gvs9.23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.3g
Protein
15.8%8.85g
8.3 gvs8.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Stir-Fried Shiitake Mushrooms
10%91μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
91 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.4%0.21mg
Vitamin B1
21%0.25mg
Thiamine
0.21 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.5%0.34mg
Vitamin B2
54%0.7mg
Riboflavin
0.34 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.88mg
Vitamin B3
62%9.92mg
Niacin, nicotinic acid, niacinamide
1.88 mgvs9.92 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33.7%1.7mg
Vitamin B5
69.7%3.5mg
Pantothenic acid
1.7 mgvs3.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.6%0.51mg
Vitamin B6
34.3%0.45mg
Pyridoxine
0.51 mgvs0.45 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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46.3%185μg
Vitamin B9
8.97%36μg
Folates and Folic Acid
185 μgvs36 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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292%262mg
Vitamin C
0%0mg
Ascorbic acid
262 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
8.97%54IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs54 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15.3%2.3mg
Vitamin E
0%0mg
Tocopherols and Tocotrienols
2.3 mgvs0 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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249%299μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
299 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Stir-Fried Shiitake Mushrooms
14%138mg
Calcium
0.51%5.13mg
138 mgvs5.13 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
46.4%0.42mg
0.14 mgvs0.42 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27%2.15mg
Iron
17%1.36mg
2.15 mgvs1.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.7%61.8mg
Magnesium
11.6%48.7mg
61.8 mgvs48.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg
Manganese
25%0.57mg
0.62 mgvs0.57 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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27.7%194mg
Phosphorus
40.7%285mg
194 mgvs285 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.3%929mg
Potassium
24.6%836mg
929 mgvs836 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.4%7.35μg
Selenium
29.4%16μg
7.35 μgvs16 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.47%97mg
Sodium
0.85%13mg
97 mgvs13 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
22.4%2.46mg
1.2 mgvs2.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.1%263g
Water
6.1%225g
263 gvs225 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 Broccoli vs Stir-Fried Shiitake Mushrooms:
Comparing minerals per 100 calories for Broccoli vs Stir-Fried Shiitake Mushrooms:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

BroccoliVS Boiled BroccoliStir-Fried Shiitake MushroomsVS Boiled BroccoliBroccoliVS Dried Shiitake MushroomsStir-Fried Shiitake MushroomsVS Dried Shiitake Mushrooms
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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