Comparing Nutrients in 300 calories Stir-Fried Shiitake MushroomsVS Boiled Broccoli

Weight per 300 calories

Stir-Fried Shiitake Mushrooms

769g

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 - Stir-Fried Shiitake Mushrooms or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Stir-Fried Shiitake Mushrooms

29%

64%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Stir-Fried Shiitake 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 .

Find Vegetables rich in Energy

2.78%2.7g

Fat

3.62%3.5g

2.7 gvs3.5 g

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

Find Vegetables rich in Fat

0.77%0.25g

Saturated Fat

2.1%0.68g

0.25 gvs0.68 g

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

Find Vegetables rich in Saturated Fat

0%0g

Omega 3

63.8%1g

0 gvs1 g

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

Find Vegetables rich in Omega 3

6.88%1.17g

Omega 6

2.57%0.44g

1.17 gvs0.44 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

45.4%59g

Carbohydrate

47.3%61.5g

59 gvs61.5 g

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

Find Vegetables rich in Carbohydrate

3.2%2.3g

Sugars

16.4%12g

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

2.3 gvs12 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

%2.3g

Glucose

%4.2g

2.3 gvs4.2 g

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

Find Vegetables rich in Glucose

%0g

Sucrose

%0.69g

0 gvs0.69 g

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

Find Vegetables rich in Sucrose

73%27.7g

Fiber

74.4%28.3g

27.7 gvs28.3 g

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

Find Vegetables rich in Fiber

47.4%26.5g

Protein

36.4%20.4g

26.5 gvs20.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Stir-Fried Shiitake 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 .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

63.5%0.76mg

Vitamin B1

45%0.54mg

Thiamine

0.76 mgvs0.54 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

162%2.1mg

Vitamin B2

81%1.05mg

Riboflavin

2.1 mgvs1.05 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

186%29.8mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

29.8 mgvs4.74 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

209%10.5mg

Vitamin B5

106%5.3mg

Pantothenic acid

10.5 mgvs5.3 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

103%1.34mg

Vitamin B6

132%1.7mg

Pyridoxine

1.34 mgvs1.7 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

27%108μg

Vitamin B9

231%926μg

Folates and Folic Acid

108 μgvs926 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

0%0mg

Vitamin C

618%556mg

Ascorbic acid

0 mgvs556 mg

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

Find Vegetables rich in Vitamin C

27%162IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

162 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0%0mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0 mgvs12.4 mg

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

Find Vegetables rich in Vitamin E

0%0μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

0 μgvs1209 μg

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

Find Vegetables rich in Vitamin K

Minerals

Stir-Fried Shiitake Mushroomsvs Boiled Broccoli

1.54%15.4mg

Calcium

34.3%343mg

15.4 mgvs343 mg

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

Find Vegetables rich in Calcium

139%1.25mg

Copper

58%0.52mg

1.25 mgvs0.52 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

51%4.08mg

Iron

71.8%5.74mg

4.08 mgvs5.74 mg

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

Find Vegetables rich in Iron

34.8%146mg

Magnesium

43%180mg

146 mgvs180 mg

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

Find Vegetables rich in Magnesium

74.6%1.7mg

Manganese

72.3%1.66mg

1.7 mgvs1.66 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

122%854mg

Phosphorus

82%574mg

854 mgvs574 mg

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

Find Vegetables rich in Phosphorus

73.8%2508mg

Potassium

74%2511mg

2508 mgvs2511 mg

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

Find Vegetables rich in Potassium

88%48.5μg

Selenium

25%13.7μg

48.5 μgvs13.7 μg

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

Find Vegetables rich in Selenium

2.56%38.5mg

Sodium

23.4%351mg

38.5 mgvs351 mg

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

Find Vegetables rich in Sodium

67%7.4mg

Zinc

35%3.86mg

7.4 mgvs3.86 mg

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

Find Vegetables rich in Zinc

18.2%675g

Water

20.7%765g

675 gvs765 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 Stir-Fried Shiitake Mushrooms vs Boiled Broccoli:

Stir-Fried Shiitake Mushrooms have 1.4 times more Vitamin B1, 2 times more Vitamin B2, 6.3 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
Both Stir-Fried Shiitake Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

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

Stir-Fried Shiitake Mushrooms have 2.4 times more Copper, 1.5 times more Phosphorus, 3.5 times more Selenium and 1.9 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 22.3 times more Calcium, 1.4 times more Iron and 9.1 times more Sodium than Stir-Fried Shiitake Mushrooms.
Both Stir-Fried Shiitake Mushrooms and Boiled and Drained Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Stir-Fried Shiitake Mushrooms have 2.7 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Fat, more Omega 3, 5.2 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
Both Stir-Fried Shiitake Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Stir-Fried Shiitake 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:

Stir-Fried Shiitake MushroomsVS Dried Shiitake MushroomsBoiled BroccoliVS Dried Shiitake MushroomsStir-Fried Shiitake MushroomsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Stir-Fried Shiitake MushroomsVS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: