Comparing Nutrients in 7 ounces BroccoliVS Stir-Fried White Mushrooms

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Stir-Fried White Mushrooms

43%

48%

7 oz ▼

Macro Nutrients

Broccolivs Stir-Fried White Mushrooms

2.33%67.5kcal

Energy

1.78%51.6kcal

67.5 kcalvs51.6 kcal

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

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0.76%0.73g

Fat

0.68%0.65g

0.73 gvs0.65 g

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

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0.71%0.23g

Saturated Fat

0.25%0.079g

0.23 gvs0.079 g

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

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7.8%0.13g

Omega 3

0%0g

0.13 gvs0 g

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

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0.57%0.097g

Omega 6

1.87%0.32g

0.097 gvs0.32 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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10%13g

Carbohydrate

6.17%8g

13 gvs8 g

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

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4.65%3.37g

Sugars

0%0g

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

3.37 gvs0 g

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

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1.86%1.35g

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]

1.35 gvs0 g

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

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%0.97g

Glucose

%0g

0.97 gvs0 g

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

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%0.2g

Sucrose

%0g

0.2 gvs0 g

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

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13.6%5.16g

Fiber

9.4%3.57g

5.16 gvs3.57 g

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

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10%5.6g

Protein

12.7%7.1g

5.6 gvs7.1 g

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

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Vitamins

Broccolivs Stir-Fried White Mushrooms

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

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

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11.7%0.14mg

Vitamin B1

16%0.19mg

Thiamine

0.14 mgvs0.19 mg

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

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18%0.23mg

Vitamin B2

70.7%0.92mg

Riboflavin

0.23 mgvs0.92 mg

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

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7.93%1.27mg

Vitamin B3

49.5%7.9mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs7.9 mg

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

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22.7%1.14mg

Vitamin B5

57.5%2.88mg

Pantothenic acid

1.14 mgvs2.88 mg

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

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26.7%0.35mg

Vitamin B6

6.4%0.083mg

Pyridoxine

0.35 mgvs0.083 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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31.3%125μg

Vitamin B9

9.92%39.7μg

Folates and Folic Acid

125 μgvs39.7 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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197%177mg

Vitamin C

0%0mg

Ascorbic acid

177 mgvs0 mg

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

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0%0IU

Vitamin D

2.65%16IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs16 IU

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

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10.3%1.55mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

1.55 mgvs0 mg

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

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168%202μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

202 μgvs0 μg

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

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Minerals

Broccolivs Stir-Fried White Mushrooms

9.33%93mg

Calcium

0.79%7.94mg

93 mgvs7.94 mg

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

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11%0.097mg

Copper

64%0.58mg

0.097 mgvs0.58 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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18%1.45mg

Iron

6.2%0.5mg

1.45 mgvs0.5 mg

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

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9.92%41.7mg

Magnesium

5.2%22mg

41.7 mgvs22 mg

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

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18%0.42mg

Manganese

4.06%0.093mg

0.42 mgvs0.093 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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18.7%131mg

Phosphorus

29.8%208mg

131 mgvs208 mg

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

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18.4%627mg

Potassium

23%786mg

627 mgvs786 mg

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

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9.02%4.96μg

Selenium

50%27.6μg

4.96 μgvs27.6 μg

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

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4.37%65.5mg

Sodium

1.6%24mg

65.5 mgvs24 mg

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

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7.4%0.81mg

Zinc

10.3%1.13mg

0.81 mgvs1.13 mg

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

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4.8%177g

Water

4.9%181g

177 gvs181 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Stir-Fried White Mushrooms:

Raw Broccoli has more Vitamin A, 4.2 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 1.4 times more Vitamin B1, 4 times more Vitamin B2, 6.2 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
Both Raw Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Stir-Fried White Mushrooms:

Raw Broccoli has 11.8 times more Calcium, 2.9 times more Iron, 1.9 times more Magnesium, 4.5 times more Manganese and 2.8 times more Sodium than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 5.9 times more Copper, 1.6 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium and 1.4 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Stir-Fried White Mushrooms have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 1.3 times more Energy, more Omega 3, 1.6 times more Carbohydrate, more Sugars and 1.4 times more Fiber than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 1.3 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliStir-Fried White MushroomsVS Boiled BroccoliBroccoliVS Canned MushroomsStir-Fried White MushroomsVS Canned Mushrooms

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Stir-Fried White Mushrooms

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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