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Comparing Nutrients in 100 calories Boiled White MushroomsVS Broccoli

Weight per 100 calories

Boiled White Mushrooms
357g
Broccoli
294g

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

Which food has more nutrients per 100 calories - Boiled White Mushrooms or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled White Mushrooms
25%
12%
63%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.73%1.68g
Fat
1.12%1.1g
1.68 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.68%0.22g
Saturated Fat
1.05%0.34g
0.22 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.22%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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3.76%0.64g
Omega 6
0.85%0.14g
0.64 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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14.5%19g
Carbohydrate
15%19.5g
19 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
11.5%8.36g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.36 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
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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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
20.7%7.86g
Fiber
20%7.65g
7.86 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
14%7.75g
Protein
15%8.3g
7.75 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

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 .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
21.7%0.26mg
Vitamin B1
17.4%0.21mg
Thiamine
0.26 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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82.4%1.07mg
Vitamin B2
26.5%0.34mg
Riboflavin
1.07 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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100%16mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
16 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
154%7.7mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
7.7 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
26%0.34mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.34 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64.3μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
64.3 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
16%14.3mg
Vitamin C
292%262mg
Ascorbic acid
14.3 mgvs262 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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4.76%28.6IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
28.6 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0.24%0.036mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.036 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

2.14%21.4mg
Calcium
14%138mg
21.4 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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200%1.8mg
Copper
16%0.14mg
1.8 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
77.7%6.2mg
Iron
27%2.15mg
6.2 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.2%43mg
Magnesium
14.7%61.8mg
43 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.41mg
Manganese
27%0.62mg
0.41 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
44.4%311mg
Phosphorus
27.7%194mg
311 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
37.4%1271mg
Potassium
27.3%929mg
1271 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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77.3%42.5μg
Selenium
13.4%7.35μg
42.5 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.48%7.14mg
Sodium
6.47%97mg
7.14 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
28.2%3.1mg
Zinc
11%1.2mg
3.1 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.8%325g
Water
7.1%263g
325 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 Boiled White Mushrooms vs Broccoli:
Comparing minerals per 100 calories for Boiled White Mushrooms vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: