Comparing Nutrients in 1 kilogram BroccoliVS Portabella Mushrooms

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Portabella Mushrooms

31%

12%

57%

1 kg ▼

Macro Nutrients

Broccolivs Portabella Mushrooms

11.7%340kcal

Energy

7.6%220kcal

340 kcalvs220 kcal

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

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3.8%3.7g

Fat

3.6%3.5g

3.7 gvs3.5 g

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

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3.56%1.14g

Saturated Fat

0.31%0.1g

1.14 gvs0.1 g

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

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39.4%0.63g

Omega 3

0%0g

0.63 gvs0 g

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

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2.9%0.49g

Omega 6

8.7%1.48g

0.49 gvs1.48 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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51%66.4g

Carbohydrate

29.8%38.7g

66.4 gvs38.7 g

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

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23.4%17g

Sugars

34.5%25g

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

17 gvs25 g

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

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9.38%6.8g

Fructose

6.76%4.9g

≤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]

6.8 gvs4.9 g

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

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%4.9g

Glucose

%20g

4.9 gvs20 g

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

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%1g

Sucrose

%0g

1 gvs0 g

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

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68.4%26g

Fiber

34.2%13g

26 gvs13 g

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

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50.4%28g

Protein

37.7%21g

28 gvs21 g

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

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Vitamins

Broccolivs Portabella Mushrooms

34.4%310μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

310 μgvs0 μg

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

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59%0.71mg

Vitamin B1

49%0.59mg

Thiamine

0.71 mgvs0.59 mg

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

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90%1.17mg

Vitamin B2

100%1.3mg

Riboflavin

1.17 mgvs1.3 mg

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

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40%6.4mg

Vitamin B3

281%45mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs45 mg

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

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115%5.73mg

Vitamin B5

228%11.4mg

Pantothenic acid

5.73 mgvs11.4 mg

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

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135%1.75mg

Vitamin B6

114%1.48mg

Pyridoxine

1.75 mgvs1.48 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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158%630μg

Vitamin B9

70%280μg

Folates and Folic Acid

630 μgvs280 μg

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

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0%0μg

Vitamin B12

21%0.5μg

Cobalamin

0 μgvs0.5 μg

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

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991%892mg

Vitamin C

0%0mg

Ascorbic acid

892 mgvs0 mg

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

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0%0IU

Vitamin D

16.7%100IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs100 IU

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

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52%7.8mg

Vitamin E

1.33%0.2mg

Tocopherols and Tocotrienols

7.8 mgvs0.2 mg

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

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847%1016μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1016 μgvs0 μg

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

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Minerals

Broccolivs Portabella Mushrooms

47%470mg

Calcium

3%30mg

470 mgvs30 mg

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

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54.4%0.49mg

Copper

318%2.86mg

0.49 mgvs2.86 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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91%7.3mg

Iron

38.8%3.1mg

7.3 mgvs3.1 mg

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

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50%210mg

Magnesium

210 mgvsNA mg

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

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91%2.1mg

Manganese

30%0.69mg

2.1 mgvs0.69 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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94%660mg

Phosphorus

154%1080mg

660 mgvs1080 mg

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

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93%3160mg

Potassium

107%3640mg

3160 mgvs3640 mg

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

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45.5%25μg

Selenium

338%186μg

25 μgvs186 μg

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

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22%330mg

Sodium

6%90mg

330 mgvs90 mg

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

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37.3%4.1mg

Zinc

48%5.3mg

4.1 mgvs5.3 mg

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

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24%893g

Water

25%928g

893 gvs928 g

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

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Lets compare vitamin content per 1 kilogram of Broccoli vs Portabella Mushrooms:

Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B1, 2.3 times more Vitamin B9, more Vitamin C, 39 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms.
While Raw Portabella Mushrooms contain 7 times more Vitamin B3, 2 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw Broccoli.
Both Raw Broccoli and Raw Portabella Mushrooms have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Portabella Mushrooms:

Raw Broccoli has 15.7 times more Calcium, 2.4 times more Iron, 3 times more Manganese and 3.7 times more Sodium than Raw Portabella Mushrooms.
While Raw Portabella Mushrooms contain 5.8 times more Copper, 1.6 times more Phosphorus, 7.4 times more Selenium and 1.3 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Raw Portabella Mushrooms have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.5 times more Energy, more Omega 3, 1.7 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Raw Portabella Mushrooms.
While Raw Portabella Mushrooms contain 1.5 times more Sugars than Raw Broccoli.
Both Raw Broccoli as well as Raw Portabella Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliPortabella MushroomsVS Boiled BroccoliBroccoliVS Brown Mushrooms, Italian, Or CriminiPortabella MushroomsVS Brown Mushrooms, Italian, Or Crimini

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Portabella Mushrooms

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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