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Comparing Nutrients in 300 calories Chinese BroccoliVS Maitake Mushrooms

Weight per 300 calories

Chinese Broccoli
1154g
Maitake Mushrooms
968g

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

Which food has more nutrients per 300 calories - Chinese Broccoli or Maitake Mushrooms?

Macros Ratio

Protein Fat Carbs

Chinese Broccoli
16%
23%
61%
Maitake Mushrooms
21%
5%
74%
300 kcal ▼

Macro Nutrients

Chinese Broccolivs Maitake Mushrooms
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.04%8.77g
Fat
1.9%1.84g
8.77 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.2%1.34g
Saturated Fat
0.91%0.29g
1.34 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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195%3.13g
Omega 3
0%0g
3.13 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.43%0.92g
Omega 6
5.12%0.87g
0.92 gvs0.87 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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41.4%54g
Carbohydrate
52%67.5g
54 gvs67.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g
Sugars
27.6%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%17g
NA gvs17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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79%30g
Fiber
68.8%26g
30 gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.7%14g
Protein
33.5%18.8g
14 gvs18.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chinese Broccolivs Maitake Mushrooms
110%992μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
992 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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96%1.15mg
Vitamin B1
118%1.4mg
Thiamine
1.15 mgvs1.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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136%1.77mg
Vitamin B2
180%2.34mg
Riboflavin
1.77 mgvs2.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.3mg
Vitamin B3
398%63.7mg
Niacin, nicotinic acid, niacinamide
5.3 mgvs63.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
52.3%2.6mg
Pantothenic acid
NA mgvs2.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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65.7%0.85mg
Vitamin B6
41.7%0.54mg
Pyridoxine
0.85 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
1052%315μg
Biotin
NA μgvs315 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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300%1200μg
Vitamin B9
51%203μg
Folates and Folic Acid
1200 μgvs203 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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379%342mg
Vitamin C
0%0mg
Ascorbic acid
342 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
1811%10868IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs10868 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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38.5%5.77mg
Vitamin E
0.65%0.097mg
Tocopherols and Tocotrienols
5.77 mgvs0.097 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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857%1028μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1028 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chinese Broccolivs Maitake Mushrooms
121%1212mg
Calcium
0.97%9.68mg
1212 mgvs9.68 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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82%0.74mg
Copper
271%2.44mg
0.74 mgvs2.44 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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85%6.8mg
Iron
36.3%2.9mg
6.8 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52%219mg
Magnesium
23%97mg
219 mgvs97 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
25%0.57mg
NA 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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71%496mg
Phosphorus
102%716mg
496 mgvs716 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3162mg
Potassium
58%1974mg
3162 mgvs1974 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.4%16μg
Selenium
38.7%21.3μg
16 μgvs21.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.4%80.8mg
Sodium
0.65%9.68mg
80.8 mgvs9.68 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.73mg
Zinc
66%7.26mg
4.73 mgvs7.26 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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29%1068g
Water
23.6%875g
1068 gvs875 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Chinese Broccoli vs Maitake Mushrooms:
Comparing minerals per 300 calories for Chinese Broccoli vs Maitake Mushrooms:
Comparison of macro-nutrients per 300 calories:



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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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