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Comparing Nutrients in 300 calories Boiled BroccoliVS Shiitake Mushrooms

Weight per 300 calories

Boiled Broccoli
857g
Shiitake Mushrooms
882g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Shiitake Mushrooms
22%
11%
67%
300 kcal ▼

Macro Nutrients

Boiled Broccolivs Shiitake 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
4.46%4.32g
3.5 gvs4.32 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g
Saturated Fat
NA
0.68 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.8%1g
Omega 3
NA
1 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.57%0.44g
Omega 6
NA
0.44 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.3%61.5g
Carbohydrate
46%60g
61.5 gvs60 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g
Sugars
29%21g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs21 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.75%6.34g
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]
6.34 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.2g
Glucose
%21g
4.2 gvs21 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
58%22g
28.3 gvs22 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.4%20.4g
Protein
35.3%19.8g
20.4 gvs19.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Shiitake Mushrooms
73.3%660μg
Vitamin A
NA
RAE, retinol activity equivalents
660 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg
Vitamin B1
11%0.13mg
Thiamine
0.54 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg
Vitamin B2
147%1.9mg
Riboflavin
1.05 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.6%4.74mg
Vitamin B3
214%34.2mg
Niacin, nicotinic acid, niacinamide
4.74 mgvs34.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg
Vitamin B5
265%13.2mg
Pantothenic acid
5.3 mgvs13.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg
Vitamin B6
199%2.6mg
Pyridoxine
1.7 mgvs2.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
178%53.4μg
Biotin
NA μgvs53.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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231%926μg
Vitamin B9
28.7%115μg
Folates and Folic Acid
926 μgvs115 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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618%556mg
Vitamin C
NA
Ascorbic acid
556 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
26.5%159IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs159 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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83%12.4mg
Vitamin E
NA
Tocopherols and Tocotrienols
12.4 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1008%1209μg
Vitamin K
NA
Phytomenadione or phylloquinone
1209 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Shiitake Mushrooms
34.3%343mg
Calcium
1.76%17.6mg
343 mgvs17.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
139%1.25mg
0.52 mgvs1.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg
Fluoride
NA
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
45.2%3.6mg
5.74 mgvs3.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg
Magnesium
42%176mg
180 mgvs176 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg
Manganese
88.2%2.03mg
1.66 mgvs2.03 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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82%574mg
Phosphorus
141%988mg
574 mgvs988 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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74%2511mg
Potassium
79%2682mg
2511 mgvs2682 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg
Selenium
91%50.3μg
13.7 μgvs50.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.4%351mg
Sodium
5.3%79.4mg
351 mgvs79.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg
Zinc
82.6%9.1mg
3.86 mgvs9.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.7%765g
Water
21.4%792g
765 gvs792 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 Shiitake Mushrooms:
Comparing minerals per 300 calories for Boiled Broccoli vs Shiitake Mushrooms:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliShiitake MushroomsVS Frozen Chopped BroccoliBoiled BroccoliVS Chanterelle MushroomsShiitake MushroomsVS Chanterelle Mushrooms
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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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