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Comparing Nutrients in 300 calories Stir-Fried Shiitake MushroomsVS Broccoli

Weight per 300 calories

Stir-Fried Shiitake Mushrooms
769g
Broccoli
882g

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 Broccoli?

Macros Ratio

Protein Fat Carbs

Stir-Fried Shiitake Mushrooms
29%
7%
64%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

Stir-Fried Shiitake Mushroomsvs 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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2.78%2.7g
Fat
3.37%3.26g
2.7 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.77%0.25g
Saturated Fat
3.14%1g
0.25 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
34.7%0.56g
0 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.88%1.17g
Omega 6
2.54%0.43g
1.17 gvs0.43 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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45.4%59g
Carbohydrate
45%58.6g
59 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.2%2.3g
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.3 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
8.28%6g
≤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 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.3g
Glucose
%4.32g
2.3 gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.88g
0 gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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73%27.7g
Fiber
60.4%23g
27.7 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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47.4%26.5g
Protein
44.4%25g
26.5 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Stir-Fried Shiitake Mushroomsvs Broccoli
0%0μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
0 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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63.5%0.76mg
Vitamin B1
52.2%0.63mg
Thiamine
0.76 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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162%2.1mg
Vitamin B2
79.4%1.03mg
Riboflavin
2.1 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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186%29.8mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
29.8 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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209%10.5mg
Vitamin B5
101%5.06mg
Pantothenic acid
10.5 mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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103%1.34mg
Vitamin B6
119%1.54mg
Pyridoxine
1.34 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27%108μg
Vitamin B9
139%556μg
Folates and Folic Acid
108 μgvs556 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
875%787mg
Ascorbic acid
0 mgvs787 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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27%162IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
162 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
0 mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
747%896μg
Phytomenadione or phylloquinone
0 μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Stir-Fried Shiitake Mushroomsvs Broccoli
1.54%15.4mg
Calcium
41.5%415mg
15.4 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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139%1.25mg
Copper
48%0.43mg
1.25 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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51%4.08mg
Iron
80.5%6.44mg
4.08 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.8%146mg
Magnesium
44%185mg
146 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74.6%1.7mg
Manganese
80.6%1.85mg
1.7 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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122%854mg
Phosphorus
83%582mg
854 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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73.8%2508mg
Potassium
82%2788mg
2508 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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88%48.5μg
Selenium
40%22μg
48.5 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.56%38.5mg
Sodium
19.4%291mg
38.5 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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67%7.4mg
Zinc
33%3.6mg
7.4 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.2%675g
Water
21.3%788g
675 gvs788 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 Stir-Fried Shiitake Mushrooms vs Broccoli:
Comparing minerals per 300 calories for Stir-Fried Shiitake Mushrooms vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Stir-Fried Shiitake MushroomsVS Dried Shiitake MushroomsBroccoliVS Dried Shiitake MushroomsStir-Fried Shiitake MushroomsVS Boiled BroccoliBroccoliVS Boiled Broccoli
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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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