Comparing Nutrients in 500 calories Dried Shiitake MushroomsVS Boiled Broccoli

Weight per 500 calories

Dried Shiitake Mushrooms

169g

Boiled Broccoli

1429g

Dried Shiitake Mushrooms have 8.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Dried Shiitake Mushrooms or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Dried Shiitake Mushrooms

11%

86%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Dried Shiitake Mushroomsvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.72%1.67g

Fat

6.04%5.86g

1.67 gvs5.86 g

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

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1.2%0.38g

Saturated Fat

3.53%1.13g

0.38 gvs1.13 g

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

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1.37%0.022g

Omega 3

106%1.7g

0.022 gvs1.7 g

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

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1.37%0.23g

Omega 6

4.3%0.73g

0.23 gvs0.73 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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98%127g

Carbohydrate

79%103g

127 gvs103 g

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

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5.15%3.73g

Sugars

27.4%20g

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

3.73 gvs20 g

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

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Fructose

14.6%10.6g

≤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]

NA gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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51%19.4g

Fiber

124%47g

19.4 gvs47 g

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

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29%16g

Protein

60.7%34g

16 gvs34 g

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

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Vitamins

Dried Shiitake Mushroomsvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

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42.2%0.51mg

Vitamin B1

75%0.9mg

Thiamine

0.51 mgvs0.9 mg

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

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165%2.15mg

Vitamin B2

135%1.76mg

Riboflavin

2.15 mgvs1.76 mg

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

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149%24mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

24 mgvs7.9 mg

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

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740%37mg

Vitamin B5

176%8.8mg

Pantothenic acid

37 mgvs8.8 mg

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

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125%1.63mg

Vitamin B6

220%2.86mg

Pyridoxine

1.63 mgvs2.86 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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69%275μg

Vitamin B9

386%1543μg

Folates and Folic Acid

275 μgvs1543 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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6.57%5.9mg

Vitamin C

1030%927mg

Ascorbic acid

5.9 mgvs927 mg

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

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43.4%260IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

260 IUvs0 IU

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

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0%0mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0 mgvs20.7 mg

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

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0%0μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

0 μgvs2016 μg

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

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Minerals

Dried Shiitake Mushroomsvs Boiled Broccoli

1.86%18.6mg

Calcium

57%571mg

18.6 mgvs571 mg

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

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969%8.72mg

Copper

97%0.87mg

8.72 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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36.3%2.9mg

Iron

120%9.57mg

2.9 mgvs9.57 mg

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

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53%223mg

Magnesium

71.4%300mg

223 mgvs300 mg

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

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86.4%2mg

Manganese

120%2.77mg

2 mgvs2.77 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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71%497mg

Phosphorus

137%957mg

497 mgvs957 mg

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

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76.2%2591mg

Potassium

123%4186mg

2591 mgvs4186 mg

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

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142%78μg

Selenium

41.6%23μg

78 μgvs23 μg

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

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1.46%22mg

Sodium

39%586mg

22 mgvs586 mg

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

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118%13mg

Zinc

58.4%6.43mg

13 mgvs6.43 mg

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

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0.43%16g

Water

34.5%1275g

16 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Dried Shiitake Mushrooms vs Boiled Broccoli:

Dried Shiitake Mushrooms have 1.2 times more Vitamin B2, 3 times more Vitamin B3, 4.2 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B6, 5.6 times more Vitamin B9, 156.8 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
Both Dried Shiitake Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Dried Shiitake Mushrooms vs Boiled Broccoli:

Dried Shiitake Mushrooms have 10 times more Copper, 3.4 times more Selenium and 2 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 30.8 times more Calcium, 3.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 26.7 times more Sodium and 79.5 times more Water than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 500 calories:

Dried Shiitake Mushrooms have 1.2 times more Carbohydrate than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.5 times more Fat, 77.4 times more Omega 3, 5.3 times more Sugars, 2.4 times more Fiber and 2.1 times more Protein than Dried Shiitake Mushrooms.
Both Dried Shiitake Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Dried Shiitake Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried Shiitake MushroomsVS Cooked Shiitake MushroomsBoiled BroccoliVS Cooked Shiitake MushroomsDried Shiitake MushroomsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Dried Shiitake MushroomsVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Shiitake Mushrooms or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: