Comparing Nutrients in 500 calories White MushroomsVS Boiled Broccoli

Weight per 500 calories

White Mushrooms

2273g

Boiled Broccoli

1429g

Boiled and Drained Broccoli has 1.6 times more energy per unit of mass than Raw White Mushrooms, which is low in comparison to other foods. White Mushrooms having very low energy density.

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

Macros Ratio

Protein Fat Carbs

White Mushrooms

43%

11%

46%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

White 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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7.97%7.73g

Fat

6.04%5.86g

7.73 gvs5.86 g

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

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3.55%1.14g

Saturated Fat

3.53%1.13g

1.14 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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21.4%3.64g

Omega 6

4.3%0.73g

3.64 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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57%74g

Carbohydrate

79%103g

74 gvs103 g

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

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62%45g

Sugars

27.4%20g

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

45 gvs20 g

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

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5.33%3.86g

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]

3.86 gvs10.6 g

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

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%33.6g

Glucose

%7g

33.6 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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60%22.7g

Fiber

124%47g

22.7 gvs47 g

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

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125%70.2g

Protein

60.7%34g

70.2 gvs34 g

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

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Vitamins

White 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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153%1.84mg

Vitamin B1

75%0.9mg

Thiamine

1.84 mgvs0.9 mg

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

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703%9.14mg

Vitamin B2

135%1.76mg

Riboflavin

9.14 mgvs1.76 mg

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

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512%82mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

82 mgvs7.9 mg

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

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682%34mg

Vitamin B5

176%8.8mg

Pantothenic acid

34 mgvs8.8 mg

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

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182%2.36mg

Vitamin B6

220%2.86mg

Pyridoxine

2.36 mgvs2.86 mg

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

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687%206μg

Vitamin B7

Biotin

206 μgvsNA μg

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

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97%386μg

Vitamin B9

386%1543μg

Folates and Folic Acid

386 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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38%0.91μg

Vitamin B12

0%0μg

Cobalamin

0.91 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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53%47.7mg

Vitamin C

1030%927mg

Ascorbic acid

47.7 mgvs927 mg

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

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26.5%159IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

159 IUvs0 IU

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

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1.5%0.23mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.23 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

White Mushroomsvs Boiled Broccoli

6.8%68mg

Calcium

57%571mg

68 mgvs571 mg

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

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803%7.23mg

Copper

97%0.87mg

7.23 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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142%11.4mg

Iron

120%9.57mg

11.4 mgvs9.57 mg

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

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48.7%205mg

Magnesium

71.4%300mg

205 mgvs300 mg

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

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46.4%1.07mg

Manganese

120%2.77mg

1.07 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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279%1955mg

Phosphorus

137%957mg

1955 mgvs957 mg

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

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213%7227mg

Potassium

123%4186mg

7227 mgvs4186 mg

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

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384%211μg

Selenium

41.6%23μg

211 μgvs23 μg

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

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7.58%114mg

Sodium

39%586mg

114 mgvs586 mg

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

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107%12mg

Zinc

58.4%6.43mg

12 mgvs6.43 mg

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

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56.8%2101g

Water

34.5%1275g

2101 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 White Mushrooms vs Boiled Broccoli:

Raw White Mushrooms have 2 times more Vitamin B1, 5.2 times more Vitamin B2, 10.4 times more Vitamin B3, 3.9 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 4 times more Vitamin B9, 19.4 times more Vitamin C, 91.1 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
Both Raw White Mushrooms and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for White Mushrooms vs Boiled Broccoli:

Raw White Mushrooms have 8.3 times more Copper, 2 times more Phosphorus, 1.7 times more Potassium, 9.2 times more Selenium, 1.8 times more Zinc and 1.6 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 8.4 times more Calcium, 1.5 times more Magnesium, 2.6 times more Manganese and 5.2 times more Sodium than Raw White Mushrooms.
Both Raw White Mushrooms and Boiled and Drained Broccoli have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw White Mushrooms have 1.3 times more Fat, 5 times more Omega 6, 2.3 times more Sugars and 2.1 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Fructose and 2.1 times more Fiber than Raw White Mushrooms.
Both Raw White Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Raw White 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:

White MushroomsVS Boiled White MushroomsBoiled BroccoliVS Boiled White MushroomsWhite MushroomsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories White MushroomsVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: