Comparing Nutrients in 100 calories Stir-Fried White MushroomsVS Boiled Broccoli

Weight per 100 calories

Stir-Fried White Mushrooms

385g

Boiled Broccoli

286g

Boiled and Drained Broccoli has 1.3 times more energy per unit of mass than Stir-Fried White Mushrooms, which is low in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Stir-Fried White Mushrooms

43%

48%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Stir-Fried White Mushroomsvs Boiled Broccoli

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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1.3%1.27g

Fat

1.2%1.17g

1.27 gvs1.17 g

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

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0.48%0.15g

Saturated Fat

0.71%0.23g

0.15 gvs0.23 g

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

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0%0g

Omega 3

21.3%0.34g

0 gvs0.34 g

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

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3.6%0.62g

Omega 6

0.86%0.15g

0.62 gvs0.15 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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12%15.5g

Carbohydrate

15.8%20.5g

15.5 gvs20.5 g

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

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0%0g

Sugars

5.48%3.97g

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

0 gvs3.97 g

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

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0%0g

Fructose

2.9%2.1g

≤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]

0 gvs2.1 g

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

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%0g

Glucose

%1.4g

0 gvs1.4 g

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

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%0g

Sucrose

%0.23g

0 gvs0.23 g

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

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18.2%6.92g

Fiber

25%9.43g

6.92 gvs9.43 g

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

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24.6%13.8g

Protein

12%6.8g

13.8 gvs6.8 g

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

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Vitamins

Stir-Fried White Mushroomsvs Boiled Broccoli

0%0μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0 μgvs220 μg

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

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30.8%0.37mg

Vitamin B1

15%0.18mg

Thiamine

0.37 mgvs0.18 mg

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

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137%1.8mg

Vitamin B2

27%0.35mg

Riboflavin

1.8 mgvs0.35 mg

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

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96%15.3mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

15.3 mgvs1.58 mg

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

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112%5.58mg

Vitamin B5

35%1.76mg

Pantothenic acid

5.58 mgvs1.76 mg

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

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12.4%0.16mg

Vitamin B6

44%0.57mg

Pyridoxine

0.16 mgvs0.57 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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19.2%77μg

Vitamin B9

77%309μg

Folates and Folic Acid

77 μgvs309 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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0%0mg

Vitamin C

206%185mg

Ascorbic acid

0 mgvs185 mg

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

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5.13%30.8IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

30.8 IUvs0 IU

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

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0%0mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0 mgvs4.14 mg

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

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0%0μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0 μgvs403 μg

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

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Minerals

Stir-Fried White Mushroomsvs Boiled Broccoli

1.54%15.4mg

Calcium

11.4%114mg

15.4 mgvs114 mg

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

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124%1.1mg

Copper

19.4%0.17mg

1.1 mgvs0.17 mg

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

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Fluoride

0.29%11.4μg

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

NA μgvs11.4 μg

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

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12%0.96mg

Iron

24%1.9mg

0.96 mgvs1.9 mg

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

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10%42.3mg

Magnesium

14.3%60mg

42.3 mgvs60 mg

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

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7.86%0.18mg

Manganese

24%0.55mg

0.18 mgvs0.55 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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57.7%404mg

Phosphorus

27.3%191mg

404 mgvs191 mg

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

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44.8%1523mg

Potassium

24.6%837mg

1523 mgvs837 mg

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

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97%53.5μg

Selenium

8.3%4.57μg

53.5 μgvs4.57 μg

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

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3.08%46mg

Sodium

7.8%117mg

46 mgvs117 mg

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

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20%2.2mg

Zinc

11.7%1.3mg

2.2 mgvs1.3 mg

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

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9.47%350g

Water

6.9%255g

350 gvs255 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 Stir-Fried White Mushrooms vs Boiled Broccoli:

Stir-Fried White Mushrooms have 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.
While Boiled and Drained Broccoli contains 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.
Both Stir-Fried White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

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

Stir-Fried White Mushrooms have 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.
While Boiled and Drained Broccoli contains 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.

Comparison of macro-nutrients per 100 calories:

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

Compare more foods per 100 kcal:

Stir-Fried White MushroomsVS Canned MushroomsBoiled BroccoliVS Canned MushroomsStir-Fried White MushroomsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Stir-Fried White MushroomsVS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: