Comparing Nutrients in 500 calories Stir-Fried White MushroomsVS Frozen Chopped Broccoli

Weight per 500 calories

Stir-Fried White Mushrooms

1923g

Frozen Chopped Broccoli

1923g

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

Which food has more nutrients per 500 calories - Stir-Fried White Mushrooms or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Stir-Fried White Mushrooms

43%

48%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Stir-Fried White Mushroomsvs Frozen Chopped 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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6.54%6.35g

Fat

5.75%5.58g

6.35 gvs5.58 g

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

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2.4%0.77g

Saturated Fat

2.64%0.85g

0.77 gvs0.85 g

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

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0%0g

Omega 3

126%2g

0 gvs2 g

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

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18%3.08g

Omega 6

3.5%0.6g

3.08 gvs0.6 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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59.8%77.7g

Carbohydrate

70.7%92g

77.7 gvs92 g

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

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0%0g

Sugars

36%26g

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

0 gvs26 g

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

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0%0g

Fructose

22%16g

≤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 gvs16 g

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

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%0g

Glucose

%14.4g

0 gvs14.4 g

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

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%0g

Sucrose

0 gvsNA g

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

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91%34.6g

Fiber

152%57.7g

34.6 gvs57.7 g

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

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123%69g

Protein

96%54g

69 gvs54 g

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

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Vitamins

Stir-Fried White Mushroomsvs Frozen Chopped Broccoli

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 μg

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

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154%1.85mg

Vitamin B1

85%1mg

Thiamine

1.85 mgvs1 mg

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

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685%8.9mg

Vitamin B2

142%1.85mg

Riboflavin

8.9 mgvs1.85 mg

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

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479%76.7mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

76.7 mgvs9.04 mg

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

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558%28mg

Vitamin B5

107%5.37mg

Pantothenic acid

28 mgvs5.37 mg

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

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62%0.81mg

Vitamin B6

192%2.5mg

Pyridoxine

0.81 mgvs2.5 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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96%385μg

Vitamin B9

322%1288μg

Folates and Folic Acid

385 μgvs1288 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

1205%1085mg

Ascorbic acid

0 mgvs1085 mg

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

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25.6%154IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

154 IUvs0 IU

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

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0%0mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

0 mgvs23.5 mg

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

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0%0μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

0 μgvs1560 μg

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

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Minerals

Stir-Fried White Mushroomsvs Frozen Chopped Broccoli

7.7%77mg

Calcium

108%1077mg

77 mgvs1077 mg

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

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622%5.6mg

Copper

81%0.73mg

5.6 mgvs0.73 mg

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

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Fluoride

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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60%4.8mg

Iron

195%15.6mg

4.8 mgvs15.6 mg

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

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50.4%212mg

Magnesium

82.4%346mg

212 mgvs346 mg

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

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39.3%0.9mg

Manganese

246%5.65mg

0.9 mgvs5.65 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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288%2019mg

Phosphorus

137%962mg

2019 mgvs962 mg

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

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224%7615mg

Potassium

120%4077mg

7615 mgvs4077 mg

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

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486%267μg

Selenium

98%54μg

267 μgvs54 μg

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

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15.4%231mg

Sodium

30.8%462mg

231 mgvs462 mg

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

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100%11mg

Zinc

84%9.23mg

11 mgvs9.23 mg

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

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47.3%1752g

Water

47.5%1759g

1752 gvs1759 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 White Mushrooms vs Frozen Chopped Broccoli:

Stir-Fried White Mushrooms have 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 8.5 times more Vitamin B3, 5.2 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
Both Stir-Fried White Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Stir-Fried White Mushrooms vs Frozen Chopped Broccoli:

Stir-Fried White Mushrooms have 7.7 times more Copper, 2.1 times more Phosphorus, 1.9 times more Potassium and 5 times more Selenium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 3.2 times more Iron, 1.6 times more Magnesium, 6.3 times more Manganese and 2 times more Sodium than Stir-Fried White Mushrooms.
Both Stir-Fried White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Stir-Fried White Mushrooms have 5.2 times more Omega 6 and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Omega 3, more Sugars, more Fructose and 1.7 times more Fiber than Stir-Fried White Mushrooms.
Both Stir-Fried White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Stir-Fried White Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Stir-Fried White MushroomsVS Canned MushroomsFrozen Chopped BroccoliVS Canned MushroomsStir-Fried White MushroomsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Stir-Fried White MushroomsVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Stir-Fried White Mushrooms or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: