Comparing Nutrients in 300 calories Boiled BroccoliVS Portabella Mushrooms

Weight per 300 calories

Boiled Broccoli

857g

Portabella Mushrooms

1364g

Boiled Broccoli has 1.6 times more energy per 100g than Portabella Mushrooms. It has low energy density when compared to other foods. Raw Portabella Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Portabella Mushrooms?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Portabella Mushrooms

31%

12%

57%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Portabella 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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3.62%3.5g

Fat

4.92%4.77g

3.5 gvs4.77 g

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

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2.1%0.68g

Saturated Fat

0.43%0.14g

0.68 gvs0.14 g

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

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63.8%1g

Omega 3

0%0g

1 gvs0 g

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

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2.57%0.44g

Omega 6

12%2g

0.44 gvs2 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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47.3%61.5g

Carbohydrate

40.6%52.8g

61.5 gvs52.8 g

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

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16.4%12g

Sugars

47%34g

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

12 gvs34 g

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

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8.75%6.34g

Fructose

9.2%6.7g

≤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]

6.34 gvs6.7 g

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

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%4.2g

Glucose

%27.4g

4.2 gvs27.4 g

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

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%0.69g

Sucrose

%0g

0.69 gvs0 g

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

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74.4%28.3g

Fiber

46.7%17.7g

28.3 gvs17.7 g

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

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36.4%20.4g

Protein

51.4%28.8g

20.4 gvs28.8 g

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

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Vitamins

Boiled Broccolivs Portabella Mushrooms

73.3%660μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

660 μgvs0 μg

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

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45%0.54mg

Vitamin B1

67%0.8mg

Thiamine

0.54 mgvs0.8 mg

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

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81%1.05mg

Vitamin B2

136%1.77mg

Riboflavin

1.05 mgvs1.77 mg

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

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29.6%4.74mg

Vitamin B3

383%61.3mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs61.3 mg

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

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106%5.3mg

Vitamin B5

311%15.5mg

Pantothenic acid

5.3 mgvs15.5 mg

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

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132%1.7mg

Vitamin B6

155%2mg

Pyridoxine

1.7 mgvs2 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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231%926μg

Vitamin B9

95%382μg

Folates and Folic Acid

926 μgvs382 μg

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

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0%0μg

Vitamin B12

28.4%0.68μg

Cobalamin

0 μgvs0.68 μg

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

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618%556mg

Vitamin C

0%0mg

Ascorbic acid

556 mgvs0 mg

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

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0%0IU

Vitamin D

22.7%136IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs136 IU

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

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83%12.4mg

Vitamin E

1.8%0.27mg

Tocopherols and Tocotrienols

12.4 mgvs0.27 mg

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

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1008%1209μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1209 μgvs0 μg

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

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Minerals

Boiled Broccolivs Portabella Mushrooms

34.3%343mg

Calcium

4.1%41mg

343 mgvs41 mg

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

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58%0.52mg

Copper

433%3.9mg

0.52 mgvs3.9 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

53%4.23mg

5.74 mgvs4.23 mg

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

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43%180mg

Magnesium

180 mgvsNA mg

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

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72.3%1.66mg

Manganese

41%0.94mg

1.66 mgvs0.94 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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82%574mg

Phosphorus

210%1473mg

574 mgvs1473 mg

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

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74%2511mg

Potassium

146%4964mg

2511 mgvs4964 mg

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

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25%13.7μg

Selenium

461%254μg

13.7 μgvs254 μg

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

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23.4%351mg

Sodium

8.2%123mg

351 mgvs123 mg

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

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35%3.86mg

Zinc

65.7%7.23mg

3.86 mgvs7.23 mg

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

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20.7%765g

Water

34.2%1266g

765 gvs1266 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 Boiled Broccoli vs Portabella Mushrooms:

Boiled and Drained Broccoli has more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C, 45.6 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms.
While Raw Portabella Mushrooms contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 12.9 times more Vitamin B3, 2.9 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Portabella Mushrooms have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Portabella Mushrooms:

Boiled and Drained Broccoli has 8.4 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese and 2.9 times more Sodium than Raw Portabella Mushrooms.
While Raw Portabella Mushrooms contain 7.5 times more Copper, 2.6 times more Phosphorus, 2 times more Potassium, 18.5 times more Selenium, 1.9 times more Zinc and 1.7 times more Water than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has more Omega 3 and 1.6 times more Fiber than Raw Portabella Mushrooms.
While Raw Portabella Mushrooms contain 1.4 times more Fat, 4.6 times more Omega 6, 2.9 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Portabella Mushrooms have similar amounts of Energy, Carbohydrate and Fructose per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Portabella Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliPortabella MushroomsVS Frozen Chopped BroccoliBoiled BroccoliVS Brown Mushrooms, Italian, Or CriminiPortabella MushroomsVS Brown Mushrooms, Italian, Or Crimini

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Portabella Mushrooms

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Portabella Mushrooms?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: