Comparing Nutrients in 500 calories Stir-Fried Shiitake MushroomsVS Boiled Broccoli

Weight per 500 calories

Stir-Fried Shiitake Mushrooms

1282g

Boiled Broccoli

1429g

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

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

Macros Ratio

Protein Fat Carbs

Stir-Fried Shiitake Mushrooms

29%

64%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Stir-Fried 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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4.63%4.5g

Fat

6.04%5.86g

4.5 gvs5.86 g

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

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1.3%0.41g

Saturated Fat

3.53%1.13g

0.41 gvs1.13 g

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

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0%0g

Omega 3

106%1.7g

0 gvs1.7 g

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

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11.5%1.95g

Omega 6

4.3%0.73g

1.95 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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75.7%98g

Carbohydrate

79%103g

98 gvs103 g

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

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5.3%3.85g

Sugars

27.4%20g

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

3.85 gvs20 g

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

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0%0g

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]

0 gvs10.6 g

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

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%3.85g

Glucose

%7g

3.85 gvs7 g

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

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%0g

Sucrose

%1.14g

0 gvs1.14 g

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

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121%46g

Fiber

124%47g

46 gvs47 g

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

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79%44.2g

Protein

60.7%34g

44.2 gvs34 g

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

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Vitamins

Stir-Fried 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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106%1.27mg

Vitamin B1

75%0.9mg

Thiamine

1.27 mgvs0.9 mg

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

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270%3.5mg

Vitamin B2

135%1.76mg

Riboflavin

3.5 mgvs1.76 mg

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

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310%49.6mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

49.6 mgvs7.9 mg

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

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349%17.4mg

Vitamin B5

176%8.8mg

Pantothenic acid

17.4 mgvs8.8 mg

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

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172%2.23mg

Vitamin B6

220%2.86mg

Pyridoxine

2.23 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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45%179μg

Vitamin B9

386%1543μg

Folates and Folic Acid

179 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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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 mg

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

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45%269IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

269 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

Stir-Fried Shiitake Mushroomsvs Boiled Broccoli

2.56%25.6mg

Calcium

57%571mg

25.6 mgvs571 mg

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

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232%2.1mg

Copper

97%0.87mg

2.1 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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85%6.8mg

Iron

120%9.57mg

6.8 mgvs9.57 mg

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

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58%244mg

Magnesium

71.4%300mg

244 mgvs300 mg

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

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124%2.86mg

Manganese

120%2.77mg

2.86 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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203%1423mg

Phosphorus

137%957mg

1423 mgvs957 mg

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

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123%4179mg

Potassium

123%4186mg

4179 mgvs4186 mg

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

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147%80.8μg

Selenium

41.6%23μg

80.8 μgvs23 μg

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

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4.27%64mg

Sodium

39%586mg

64 mgvs586 mg

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

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112%12.3mg

Zinc

58.4%6.43mg

12.3 mgvs6.43 mg

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

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30.4%1125g

Water

34.5%1275g

1125 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Stir-Fried Shiitake Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Stir-Fried Shiitake MushroomsVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: