Comparing Nutrients in 300 calories Maitake MushroomsVS Boiled Broccoli

Weight per 300 calories

Maitake Mushrooms

968g

Boiled Broccoli

857g

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

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

Macros Ratio

Protein Fat Carbs

Maitake Mushrooms

21%

74%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Maitake Mushroomsvs Boiled Broccoli

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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1.9%1.84g

Fat

3.62%3.5g

1.84 gvs3.5 g

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

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0.91%0.29g

Saturated Fat

2.1%0.68g

0.29 gvs0.68 g

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

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0%0g

Omega 3

63.8%1g

0 gvs1 g

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

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5.12%0.87g

Omega 6

2.57%0.44g

0.87 gvs0.44 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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52%67.5g

Carbohydrate

47.3%61.5g

67.5 gvs61.5 g

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

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27.6%20g

Sugars

16.4%12g

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

20 gvs12 g

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

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0%0g

Fructose

8.75%6.34g

≤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]

0 gvs6.34 g

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

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%17g

Glucose

%4.2g

17 gvs4.2 g

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

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%0g

Sucrose

%0.69g

0 gvs0.69 g

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

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68.8%26g

Fiber

74.4%28.3g

26 gvs28.3 g

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

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33.5%18.8g

Protein

36.4%20.4g

18.8 gvs20.4 g

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

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Vitamins

Maitake Mushroomsvs Boiled Broccoli

0%0μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

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

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118%1.4mg

Vitamin B1

45%0.54mg

Thiamine

1.4 mgvs0.54 mg

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

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180%2.34mg

Vitamin B2

81%1.05mg

Riboflavin

2.34 mgvs1.05 mg

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

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398%63.7mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

63.7 mgvs4.74 mg

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

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52.3%2.6mg

Vitamin B5

106%5.3mg

Pantothenic acid

2.6 mgvs5.3 mg

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

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41.7%0.54mg

Vitamin B6

132%1.7mg

Pyridoxine

0.54 mgvs1.7 mg

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

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1052%315μg

Vitamin B7

Biotin

315 μgvsNA μg

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

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51%203μg

Vitamin B9

231%926μg

Folates and Folic Acid

203 μgvs926 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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0%0mg

Vitamin C

618%556mg

Ascorbic acid

0 mgvs556 mg

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

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1811%10868IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

10868 IUvs0 IU

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

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0.65%0.097mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.097 mgvs12.4 mg

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

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0%0μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

0 μgvs1209 μg

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

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Minerals

Maitake Mushroomsvs Boiled Broccoli

0.97%9.68mg

Calcium

34.3%343mg

9.68 mgvs343 mg

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

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271%2.44mg

Copper

58%0.52mg

2.44 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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36.3%2.9mg

Iron

71.8%5.74mg

2.9 mgvs5.74 mg

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

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23%97mg

Magnesium

43%180mg

97 mgvs180 mg

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

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25%0.57mg

Manganese

72.3%1.66mg

0.57 mgvs1.66 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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102%716mg

Phosphorus

82%574mg

716 mgvs574 mg

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

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58%1974mg

Potassium

74%2511mg

1974 mgvs2511 mg

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

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38.7%21.3μg

Selenium

25%13.7μg

21.3 μgvs13.7 μg

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

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0.65%9.68mg

Sodium

23.4%351mg

9.68 mgvs351 mg

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

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66%7.26mg

Zinc

35%3.86mg

7.26 mgvs3.86 mg

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

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23.6%875g

Water

20.7%765g

875 gvs765 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 Maitake Mushrooms vs Boiled Broccoli:

Raw Maitake Mushrooms have 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 13.4 times more Vitamin B3 and more Vitamin D than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B5, 3.2 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 128.4 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

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

Raw Maitake Mushrooms have 4.7 times more Copper, 1.2 times more Phosphorus, 1.6 times more Selenium and 1.9 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 35.4 times more Calcium, 2 times more Iron, 1.9 times more Magnesium, 2.9 times more Manganese, 1.3 times more Potassium and 36.3 times more Sodium than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms and Boiled and Drained Broccoli have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Maitake Mushrooms have 2 times more Omega 6 and 1.7 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.9 times more Fat, more Omega 3 and more Fructose than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Maitake Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Maitake MushroomsVS Chinese BroccoliBoiled BroccoliVS Chinese BroccoliMaitake MushroomsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Maitake MushroomsVS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: