Comparing Nutrients in 300 calories Boiled BroccoliVS Boiled White Mushrooms

Weight per 300 calories

Boiled Broccoli

857g

Boiled White Mushrooms

1071g

Boiled Broccoli has 1.3 times more energy per 100g than Boiled White Mushrooms. It has low energy density when compared to other foods. Boiled and Drained White Mushrooms having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Boiled White Mushrooms

25%

12%

63%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Boiled White 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

5.2%5.04g

3.5 gvs5.04 g

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

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2.1%0.68g

Saturated Fat

2.04%0.65g

0.68 gvs0.65 g

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

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63.8%1g

Omega 3

0.67%0.011g

1 gvs0.011 g

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

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2.57%0.44g

Omega 6

11.3%1.9g

0.44 gvs1.9 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

43.6%56.7g

61.5 gvs56.7 g

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

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16.4%12g

Sugars

34.6%25g

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

12 gvs25 g

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

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8.75%6.34g

Fructose

≤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 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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74.4%28.3g

Fiber

62%23.6g

28.3 gvs23.6 g

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

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36.4%20.4g

Protein

41.5%23.3g

20.4 gvs23.3 g

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

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Vitamins

Boiled Broccolivs Boiled White 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

65%0.78mg

Thiamine

0.54 mgvs0.78 mg

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

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81%1.05mg

Vitamin B2

247%3.2mg

Riboflavin

1.05 mgvs3.2 mg

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

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29.6%4.74mg

Vitamin B3

299%47.8mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs47.8 mg

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

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106%5.3mg

Vitamin B5

463%23mg

Pantothenic acid

5.3 mgvs23 mg

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

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132%1.7mg

Vitamin B6

78.3%1mg

Pyridoxine

1.7 mgvs1 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

48.2%193μg

Folates and Folic Acid

926 μgvs193 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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618%556mg

Vitamin C

47.6%43mg

Ascorbic acid

556 mgvs43 mg

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

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0%0IU

Vitamin D

14.3%85.7IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs85.7 IU

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

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83%12.4mg

Vitamin E

0.71%0.11mg

Tocopherols and Tocotrienols

12.4 mgvs0.11 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 Boiled White Mushrooms

34.3%343mg

Calcium

6.43%64.3mg

343 mgvs64.3 mg

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

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58%0.52mg

Copper

600%5.4mg

0.52 mgvs5.4 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

233%18.6mg

5.74 mgvs18.6 mg

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

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43%180mg

Magnesium

30.6%129mg

180 mgvs129 mg

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

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72.3%1.66mg

Manganese

53.6%1.23mg

1.66 mgvs1.23 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

133%932mg

574 mgvs932 mg

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

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74%2511mg

Potassium

112%3814mg

2511 mgvs3814 mg

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

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25%13.7μg

Selenium

232%128μg

13.7 μgvs128 μg

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

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23.4%351mg

Sodium

1.43%21.4mg

351 mgvs21.4 mg

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

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35%3.86mg

Zinc

84.7%9.32mg

3.86 mgvs9.32 mg

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

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20.7%765g

Water

26.4%976g

765 gvs976 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 Boiled White Mushrooms:

Boiled and Drained Broccoli has more Vitamin A, 1.7 times more Vitamin B6, 4.8 times more Vitamin B9, 13 times more Vitamin C, 116 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
While Boiled and Drained White Mushrooms contain 1.4 times more Vitamin B1, 3 times more Vitamin B2, 10.1 times more Vitamin B3, 4.4 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

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

Boiled and Drained Broccoli has 5.3 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese and 16.4 times more Sodium than Boiled and Drained White Mushrooms.
While Boiled and Drained White Mushrooms contain 10.3 times more Copper, 3.2 times more Iron, 1.6 times more Phosphorus, 1.5 times more Potassium, 9.3 times more Selenium, 2.4 times more Zinc and 1.3 times more Water than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 95.2 times more Omega 3 than Boiled and Drained White Mushrooms.
While Boiled and Drained White Mushrooms contain 1.4 times more Fat, 4.4 times more Omega 6 and 2.1 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained White Mushrooms have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained White Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBoiled White MushroomsVS Frozen Chopped BroccoliBoiled BroccoliVS Stir-Fried White MushroomsBoiled White MushroomsVS Stir-Fried White Mushrooms

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Boiled White Mushrooms

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: