Comparing Nutrients in 100 calories Dried Shiitake MushroomsVS Broccoli

Weight per 100 calories

Dried Shiitake Mushrooms

33.8g

Broccoli

294g

Dried Shiitake Mushrooms have 8.7 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Dried Shiitake Mushrooms or Broccoli?

Macros Ratio

Protein Fat Carbs

Dried Shiitake Mushrooms

11%

86%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Dried Shiitake Mushroomsvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.34%0.33g

Fat

1.12%1.1g

0.33 gvs1.1 g

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

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0.24%0.076g

Saturated Fat

1.05%0.34g

0.076 gvs0.34 g

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

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0.27%0.004g

Omega 3

11.6%0.19g

0.004 gvs0.19 g

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

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0.27%0.047g

Omega 6

0.85%0.14g

0.047 gvs0.14 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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19.6%25.5g

Carbohydrate

15%19.5g

25.5 gvs19.5 g

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

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1.03%0.75g

Sugars

6.9%5g

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

0.75 gvs5 g

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

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Fructose

2.76%2g

≤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 gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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10.2%3.9g

Fiber

20%7.65g

3.9 gvs7.65 g

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

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5.78%3.24g

Protein

15%8.3g

3.24 gvs8.3 g

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

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Vitamins

Dried Shiitake Mushroomsvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

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8.45%0.1mg

Vitamin B1

17.4%0.21mg

Thiamine

0.1 mgvs0.21 mg

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

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33%0.43mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.43 mgvs0.34 mg

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

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29.8%4.76mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

4.76 mgvs1.88 mg

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

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148%7.4mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

7.4 mgvs1.7 mg

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

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25%0.33mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.33 mgvs0.51 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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13.8%55μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

55 μgvs185 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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1.3%1.2mg

Vitamin C

292%262mg

Ascorbic acid

1.2 mgvs262 mg

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

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8.67%52IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

52 IUvs0 IU

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

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0%0mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0 mgvs2.3 mg

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

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0%0μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0 μgvs299 μg

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

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Minerals

Dried Shiitake Mushroomsvs Broccoli

0.37%3.7mg

Calcium

14%138mg

3.7 mgvs138 mg

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

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194%1.74mg

Copper

16%0.14mg

1.74 mgvs0.14 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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7.26%0.58mg

Iron

27%2.15mg

0.58 mgvs2.15 mg

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

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10.6%44.6mg

Magnesium

14.7%61.8mg

44.6 mgvs61.8 mg

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

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17.3%0.4mg

Manganese

27%0.62mg

0.4 mgvs0.62 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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14%99mg

Phosphorus

27.7%194mg

99 mgvs194 mg

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

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15.2%518mg

Potassium

27.3%929mg

518 mgvs929 mg

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

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28.3%15.6μg

Selenium

13.4%7.35μg

15.6 μgvs7.35 μg

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

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0.29%4.4mg

Sodium

6.47%97mg

4.4 mgvs97 mg

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

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23.5%2.6mg

Zinc

11%1.2mg

2.6 mgvs1.2 mg

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

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0.087%3.2g

Water

7.1%263g

3.2 gvs263 g

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

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Lets compare vitamin content per 100 calories of Dried Shiitake Mushrooms vs Broccoli:

Dried Shiitake Mushrooms have 1.2 times more Vitamin B2, 2.5 times more Vitamin B3, 4.4 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9, 221.9 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
Both Dried Shiitake Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Dried Shiitake Mushrooms vs Broccoli:

Dried Shiitake Mushrooms have 12.1 times more Copper, 2.1 times more Selenium and 2.1 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 37.2 times more Calcium, 3.7 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 22.1 times more Sodium and 81.8 times more Water than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 100 calories:

Dried Shiitake Mushrooms have 1.3 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains 3.3 times more Fat, 4.4 times more Saturated Fat, 42.2 times more Omega 3, 6.7 times more Sugars, 2 times more Fiber and 2.6 times more Protein than Dried Shiitake Mushrooms.
Both Dried Shiitake Mushrooms and Raw Broccoli have similar amounts of Energy per 100 kcal.
Both Dried Shiitake Mushrooms as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dried Shiitake MushroomsVS Cooked Shiitake MushroomsBroccoliVS Cooked Shiitake MushroomsDried Shiitake MushroomsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Dried Shiitake MushroomsVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Dried Shiitake Mushrooms or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: