Comparing Nutrients in 100 calories BroccoliVS Stir-Fried White Mushrooms

Weight per 100 calories

Broccoli

294g

Stir-Fried White Mushrooms

385g

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 - Broccoli or Stir-Fried White Mushrooms?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Stir-Fried White Mushrooms

43%

48%

100 kcal ▼

Macro Nutrients

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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1.12%1.1g

Fat

1.3%1.27g

1.1 gvs1.27 g

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

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1.05%0.34g

Saturated Fat

0.48%0.15g

0.34 gvs0.15 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

3.6%0.62g

0.14 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%19.5g

Carbohydrate

12%15.5g

19.5 gvs15.5 g

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

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6.9%5g

Sugars

0%0g

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

5 gvs0 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

%0g

1.44 gvs0 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

18.2%6.92g

7.65 gvs6.92 g

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

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15%8.3g

Protein

24.6%13.8g

8.3 gvs13.8 g

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

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Vitamins

Broccolivs Stir-Fried White 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

30.8%0.37mg

Thiamine

0.21 mgvs0.37 mg

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

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26.5%0.34mg

Vitamin B2

137%1.8mg

Riboflavin

0.34 mgvs1.8 mg

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

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11.7%1.88mg

Vitamin B3

96%15.3mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs15.3 mg

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

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33.7%1.7mg

Vitamin B5

112%5.58mg

Pantothenic acid

1.7 mgvs5.58 mg

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

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39.6%0.51mg

Vitamin B6

12.4%0.16mg

Pyridoxine

0.51 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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46.3%185μg

Vitamin B9

19.2%77μg

Folates and Folic Acid

185 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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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

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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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 White Mushrooms

14%138mg

Calcium

1.54%15.4mg

138 mgvs15.4 mg

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

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16%0.14mg

Copper

124%1.1mg

0.14 mgvs1.1 mg

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

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Fluoride

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

12%0.96mg

2.15 mgvs0.96 mg

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

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14.7%61.8mg

Magnesium

10%42.3mg

61.8 mgvs42.3 mg

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

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27%0.62mg

Manganese

7.86%0.18mg

0.62 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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27.7%194mg

Phosphorus

57.7%404mg

194 mgvs404 mg

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

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27.3%929mg

Potassium

44.8%1523mg

929 mgvs1523 mg

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

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13.4%7.35μg

Selenium

97%53.5μg

7.35 μgvs53.5 μg

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

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6.47%97mg

Sodium

3.08%46mg

97 mgvs46 mg

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

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11%1.2mg

Zinc

20%2.2mg

1.2 mgvs2.2 mg

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

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7.1%263g

Water

9.47%350g

263 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 Broccoli vs Stir-Fried White Mushrooms:

Raw Broccoli has more Vitamin A, 3.2 times more Vitamin B6, 2.4 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 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, 8.2 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
Both Raw Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 100 kcal.

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

Raw Broccoli has 9 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese and 2.1 times more Sodium than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 7.8 times more Copper, 2.1 times more Phosphorus, 1.6 times more Potassium, 7.3 times more Selenium, 1.8 times more Zinc and 1.3 times more Water than Raw Broccoli.

Comparison of macro-nutrients per 100 calories:

Raw Broccoli has 2.2 times more Saturated Fat, more Omega 3, 1.3 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 4.3 times more Omega 6 and 1.7 times more Protein than Raw Broccoli.
Both Raw Broccoli and Stir-Fried White Mushrooms have similar amounts of Energy, Fat and Fiber per 100 kcal.
Both Raw 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:

BroccoliVS Boiled BroccoliStir-Fried White MushroomsVS Boiled BroccoliBroccoliVS Canned MushroomsStir-Fried White MushroomsVS Canned Mushrooms

Compare Foods

Comparing Nutrients in 100 calories BroccoliVS Stir-Fried White Mushrooms

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: