Comparing Nutrients in 300 calories Boiled BroccoliVS Stir-Fried White Mushrooms

Weight per 300 calories

Boiled Broccoli

857g

Stir-Fried White Mushrooms

1154g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Stir-Fried White Mushrooms

43%

48%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Stir-Fried White Mushrooms

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

3.62%3.5g

Fat

3.93%3.8g

3.5 gvs3.8 g

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

Find Vegetables rich in Fat

2.1%0.68g

Saturated Fat

1.44%0.46g

0.68 gvs0.46 g

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

Find Vegetables rich in Saturated Fat

63.8%1g

Omega 3

0%0g

1 gvs0 g

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

Find Vegetables rich in Omega 3

2.57%0.44g

Omega 6

11%1.85g

0.44 gvs1.85 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

47.3%61.5g

Carbohydrate

36%46.6g

61.5 gvs46.6 g

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

Find Vegetables rich in Carbohydrate

16.4%12g

Sugars

0%0g

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

12 gvs0 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

%4.2g

Glucose

%0g

4.2 gvs0 g

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

Find Vegetables rich in Glucose

%0.69g

Sucrose

%0g

0.69 gvs0 g

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

Find Vegetables rich in Sucrose

74.4%28.3g

Fiber

54.7%20.8g

28.3 gvs20.8 g

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

Find Vegetables rich in Fiber

36.4%20.4g

Protein

73.8%41.3g

20.4 gvs41.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Stir-Fried 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 .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

45%0.54mg

Vitamin B1

92%1.1mg

Thiamine

0.54 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

81%1.05mg

Vitamin B2

411%5.34mg

Riboflavin

1.05 mgvs5.34 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

29.6%4.74mg

Vitamin B3

288%46mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs46 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

106%5.3mg

Vitamin B5

335%16.7mg

Pantothenic acid

5.3 mgvs16.7 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

132%1.7mg

Vitamin B6

37.3%0.48mg

Pyridoxine

1.7 mgvs0.48 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

231%926μg

Vitamin B9

57.7%231μg

Folates and Folic Acid

926 μgvs231 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

618%556mg

Vitamin C

0%0mg

Ascorbic acid

556 mgvs0 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

15.4%92IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs92 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

83%12.4mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

12.4 mgvs0 mg

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

Find Vegetables rich in Vitamin E

1008%1209μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1209 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs Stir-Fried White Mushrooms

34.3%343mg

Calcium

4.6%46mg

343 mgvs46 mg

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

Find Vegetables rich in Calcium

58%0.52mg

Copper

373%3.36mg

0.52 mgvs3.36 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

71.8%5.74mg

Iron

36%2.9mg

5.74 mgvs2.9 mg

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

Find Vegetables rich in Iron

43%180mg

Magnesium

30.2%127mg

180 mgvs127 mg

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

Find Vegetables rich in Magnesium

72.3%1.66mg

Manganese

23.6%0.54mg

1.66 mgvs0.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

82%574mg

Phosphorus

173%1212mg

574 mgvs1212 mg

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

Find Vegetables rich in Phosphorus

74%2511mg

Potassium

134%4569mg

2511 mgvs4569 mg

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

Find Vegetables rich in Potassium

25%13.7μg

Selenium

292%160μg

13.7 μgvs160 μg

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

Find Vegetables rich in Selenium

23.4%351mg

Sodium

9.23%138mg

351 mgvs138 mg

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

Find Vegetables rich in Sodium

35%3.86mg

Zinc

59.8%6.58mg

3.86 mgvs6.58 mg

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

Find Vegetables rich in Zinc

20.7%765g

Water

28.4%1051g

765 gvs1051 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Stir-Fried White Mushrooms:

Boiled and Drained Broccoli has more Vitamin A, 3.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 9.7 times more Vitamin B3, 3.2 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

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

Boiled and Drained Broccoli has 7.4 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese and 2.5 times more Sodium than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 6.4 times more Copper, 2.1 times more Phosphorus, 1.8 times more Potassium, 11.7 times more Selenium, 1.7 times more Zinc and 1.4 times more Water than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has more Omega 3, 1.3 times more Carbohydrate, more Sugars, more Fructose and 1.4 times more Fiber than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 4.2 times more Omega 6 and 2 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Stir-Fried White Mushrooms have similar amounts of Energy and Fat per 300 kcal.
Both Boiled and Drained Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliStir-Fried White MushroomsVS Frozen Chopped BroccoliBoiled BroccoliVS Canned MushroomsStir-Fried White MushroomsVS Canned Mushrooms

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Stir-Fried White Mushrooms

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: