Comparing Nutrients in 1 pound Chinese BroccoliVS Maitake Mushrooms

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Maitake Mushrooms

21%

74%

1 lb ▼

Macro Nutrients

Chinese Broccolivs Maitake Mushrooms

4.07%118kcal

Energy

4.85%141kcal

118 kcalvs141 kcal

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

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3.55%3.45g

Fat

0.89%0.86g

3.45 gvs0.86 g

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

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1.64%0.53g

Saturated Fat

0.43%0.14g

0.53 gvs0.14 g

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

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77%1.23g

Omega 3

0%0g

1.23 gvs0 g

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

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2.13%0.36g

Omega 6

2.4%0.41g

0.36 gvs0.41 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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16.3%21g

Carbohydrate

24.3%31.6g

21 gvs31.6 g

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

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5.5%4g

Sugars

13%9.4g

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

4 gvs9.4 g

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

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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]

NA gvs0 g

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

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Glucose

%7.9g

NA gvs7.9 g

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

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Sucrose

%0g

NA gvs0 g

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

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31%11.8g

Fiber

32.2%12.2g

11.8 gvs12.2 g

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

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9.7%5.44g

Protein

15.7%8.8g

5.44 gvs8.8 g

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

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Vitamins

Chinese Broccolivs Maitake Mushrooms

43.3%390μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

390 μgvs0 μg

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

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37.8%0.45mg

Vitamin B1

55%0.66mg

Thiamine

0.45 mgvs0.66 mg

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

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53.4%0.69mg

Vitamin B2

84.4%1.1mg

Riboflavin

0.69 mgvs1.1 mg

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

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13%2.1mg

Vitamin B3

187%30mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs30 mg

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

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Vitamin B5

24.5%1.22mg

Pantothenic acid

NA mgvs1.22 mg

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

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26%0.34mg

Vitamin B6

19.5%0.25mg

Pyridoxine

0.34 mgvs0.25 mg

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

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Vitamin B7

493%148μg

Biotin

NA μgvs148 μg

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

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118%472μg

Vitamin B9

24%95μg

Folates and Folic Acid

472 μgvs95 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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149%134mg

Vitamin C

0%0mg

Ascorbic acid

134 mgvs0 mg

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

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0%0IU

Vitamin D

849%5094IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs5094 IU

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

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15%2.27mg

Vitamin E

0.3%0.045mg

Tocopherols and Tocotrienols

2.27 mgvs0.045 mg

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

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337%404μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

404 μgvs0 μg

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

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Minerals

Chinese Broccolivs Maitake Mushrooms

47.6%476mg

Calcium

0.45%4.54mg

476 mgvs4.54 mg

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

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32.3%0.29mg

Copper

127%1.14mg

0.29 mgvs1.14 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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33.5%2.68mg

Iron

17%1.36mg

2.68 mgvs1.36 mg

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

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20.5%86mg

Magnesium

10.8%45.4mg

86 mgvs45.4 mg

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

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Manganese

11.6%0.27mg

NA mgvs0.27 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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28%195mg

Phosphorus

48%336mg

195 mgvs336 mg

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

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36.6%1243mg

Potassium

27.2%925mg

1243 mgvs925 mg

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

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11.5%6.35μg

Selenium

18%9.98μg

6.35 μgvs9.98 μg

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

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2.1%31.8mg

Sodium

0.3%4.54mg

31.8 mgvs4.54 mg

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

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17%1.86mg

Zinc

31%3.4mg

1.86 mgvs3.4 mg

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

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11.3%420g

Water

11%410g

420 gvs410 g

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

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Lets compare vitamin content per 1 pound of Chinese Broccoli vs Maitake Mushrooms:

Raw Chinese Broccoli has more Vitamin A, 1.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 50 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 14.3 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
Both Raw Chinese Broccoli as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Chinese Broccoli vs Maitake Mushrooms:

Raw Chinese Broccoli has 105 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 1.3 times more Potassium than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 3.9 times more Copper, 1.7 times more Phosphorus, 1.6 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Raw Maitake Mushrooms have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Chinese Broccoli has more Omega 3 than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 1.5 times more Carbohydrate, 2.4 times more Sugars and 1.6 times more Protein than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Raw Maitake Mushrooms have similar amounts of Energy and Fiber per 1 lb.
Both Raw Chinese Broccoli as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

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Comparing Nutrients in 1 pound Chinese BroccoliVS Maitake Mushrooms

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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