Comparing Nutrients in 5 ounces Chinese BroccoliVS Maitake Mushrooms

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Maitake Mushrooms

21%

74%

5 oz ▼

Macro Nutrients

Chinese Broccolivs Maitake Mushrooms

1.27%37kcal

Energy

1.5%44kcal

37 kcalvs44 kcal

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

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1.1%1.08g

Fat

0.28%0.27g

1.08 gvs0.27 g

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

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0.51%0.16g

Saturated Fat

0.13%0.043g

0.16 gvs0.043 g

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

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24%0.38g

Omega 3

0%0g

0.38 gvs0 g

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

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0.67%0.11g

Omega 6

0.75%0.13g

0.11 gvs0.13 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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5.1%6.6g

Carbohydrate

7.6%9.88g

6.6 gvs9.88 g

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

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1.72%1.25g

Sugars

4.05%2.93g

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

1.25 gvs2.93 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%2.47g

NA gvs2.47 g

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

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Sucrose

%0g

NA gvs0 g

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

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9.7%3.7g

Fiber

10%3.83g

3.7 gvs3.83 g

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

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3.04%1.7g

Protein

4.9%2.75g

1.7 gvs2.75 g

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

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Vitamins

Chinese Broccolivs Maitake Mushrooms

13.5%122μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

122 μgvs0 μg

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

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12%0.14mg

Vitamin B1

17.2%0.21mg

Thiamine

0.14 mgvs0.21 mg

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

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16.7%0.22mg

Vitamin B2

26.4%0.34mg

Riboflavin

0.22 mgvs0.34 mg

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

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4.07%0.65mg

Vitamin B3

58.3%9.33mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs9.33 mg

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

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Vitamin B5

7.65%0.38mg

Pantothenic acid

NA mgvs0.38 mg

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

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8.07%0.1mg

Vitamin B6

6.1%0.079mg

Pyridoxine

0.1 mgvs0.079 mg

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

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Vitamin B7

154%46.2μg

Biotin

NA μgvs46.2 μg

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

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37%147μg

Vitamin B9

7.44%29.8μg

Folates and Folic Acid

147 μgvs29.8 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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46.6%42mg

Vitamin C

0%0mg

Ascorbic acid

42 mgvs0 mg

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

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0%0IU

Vitamin D

265%1592IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs1592 IU

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

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4.72%0.71mg

Vitamin E

0.094%0.014mg

Tocopherols and Tocotrienols

0.71 mgvs0.014 mg

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

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105%126μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

126 μgvs0 μg

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

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Minerals

Chinese Broccolivs Maitake Mushrooms

15%149mg

Calcium

0.14%1.4mg

149 mgvs1.4 mg

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

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10%0.091mg

Copper

39.7%0.36mg

0.091 mgvs0.36 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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10.5%0.84mg

Iron

5.3%0.43mg

0.84 mgvs0.43 mg

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

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6.4%27mg

Magnesium

3.37%14mg

27 mgvs14 mg

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

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Manganese

3.64%0.084mg

NA mgvs0.084 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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8.7%61mg

Phosphorus

15%105mg

61 mgvs105 mg

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

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11.4%388mg

Potassium

8.5%289mg

388 mgvs289 mg

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

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3.6%2μg

Selenium

5.67%3.1μg

2 μgvs3.1 μg

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

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0.66%9.92mg

Sodium

0.094%1.4mg

9.92 mgvs1.4 mg

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

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5.3%0.58mg

Zinc

9.66%1.06mg

0.58 mgvs1.06 mg

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

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3.55%131g

Water

3.46%128g

131 gvs128 g

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

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Lets compare vitamin content per 5 ounces of Chinese Broccoli vs Maitake Mushrooms:

Raw Chinese Broccoli has more Vitamin A, 1.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 50 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 14.3 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
Both Raw Chinese Broccoli as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Chinese Broccoli vs Maitake Mushrooms:

Raw Chinese Broccoli has 105 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 1.3 times more Potassium than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 3.9 times more Copper, 1.7 times more Phosphorus, 1.6 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Raw Maitake Mushrooms have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Chinese Broccoli has more Omega 3 than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 1.5 times more Carbohydrate, 2.4 times more Sugars and 1.6 times more Protein than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Raw Maitake Mushrooms have similar amounts of Energy and Fiber per 5 oz.
Both Raw Chinese Broccoli as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

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Comparing Nutrients in 5 ounces Chinese BroccoliVS Maitake Mushrooms

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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