Comparing Nutrients in 100 calories Cooked Malabar Spinach VS Oyster Mushrooms

Weight per 100 calories

• Cooked Malabar Spinach: 435g
• Oyster Mushrooms: 303g

Raw Oyster Mushrooms have 1.4 times more energy per unit of mass than Cooked Malabar Spinach, which is low in comparison to other foods. Cooked Malabar Spinach having very low energy density.

Which food has more nutrients per 100 calories - Cooked Malabar Spinach or Oyster Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.3% 1.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.06% 11.8g	14% 18.5g	130g per day for Men 19-50 years
Sugars	NA	4.64% 3.36g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.13g	18.3% 6.97g	38g per day for Men 19-50 years
Protein	23% 13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	28% 252μg	0.67% 6.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	81.4% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71% 21.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	124% 496μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.5% 25.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.6% 88IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	54% 539mg	0.91% 9.1mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	82% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	80.4% 6.43mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	13% 54.5mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.4% 157mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	37.4% 1273mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	14.3% 7.88μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	3.64% 54.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	11% 402g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 41.6 times more Vitamin A, 1.2 times more Vitamin B1, 4.3 times more Vitamin B9 and more Vitamin C than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.9 times more Vitamin B2, 4.4 times more Vitamin B3, 6.7 times more Vitamin B5 and more Vitamin D than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Vitamin B6 per 100 kcal.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 59.3 times more Calcium, 1.6 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 4.4 times more Sodium and 1.5 times more Water than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.5 times more Copper, 2.3 times more Phosphorus, 2 times more Selenium and 1.8 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Malabar Spinach has 2.7 times more Fat, 1.3 times more Fiber and 1.3 times more Protein than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.6 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Energy per 100 kcal.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.