Comparing Nutrients in 100 calories Cooked Shiitake Mushrooms with Salt VS Cooked Frozen Mustard Greens with Salt

Weight per 100 calories

• Cooked Shiitake Mushrooms with Salt: 179g
• Cooked Frozen Mustard Greens with Salt: 526g

Cooked Shiitake Mushrooms with Salt have 2.9 times more energy per 100g than Cooked Frozen Mustard Greens with Salt. It has low energy density when compared to other foods. Boiled Frozen Mustard Greens, drained with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Shiitake Mushrooms with Salt or Cooked Frozen Mustard Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.33% 0.005g	7.24% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.8% 25.7g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	9.46% 6.86g	2.32% 1.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.87% 3.75g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	4.97% 2.8g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	207% 1863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.38% 37.5μg	92% 368μg	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	0.6% 0.54mg	80.7% 72.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.33% 50IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1470% 1764μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	0.54% 5.36mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	34% 0.31mg	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	9.82% 0.79mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	16.3% 68.4mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	67.3% 1.55mg	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	7.4% 51.8mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	6.14% 209mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	80.5% 44.3μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	92% 1374mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	9.57% 1.05mg	11mg per day for Men 19-50 years
Water	4.03% 149g	13.3% 494g	3700g per day for Men 19-50 years

Cooked Shiitake Mushrooms With Salt VS Cooked Frozen Mustard Greens With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Shiitake Mushrooms with Salt or Cooked Frozen Mustard Greens with Salt?

Lets compare vitamin content per 100 calories of Cooked Shiitake Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• 100 calories of Cooked Shiitake Mushrooms with Salt have 2 times more Vitamin B3, 76.1 times more Vitamin B5 and more Vitamin D than Cooked Frozen Mustard Greens with Salt.
• While 100 kcal of Boiled Frozen Mustard Greens, drained with Salt contain more Vitamin A, 3.2 times more Vitamin B1, 2 times more Vitamin B6, 9.8 times more Vitamin B9, 135.6 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 100 calories of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5 and Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cooked Shiitake Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• 100 calories of Cooked Shiitake Mushrooms with Salt have 5.2 times more Copper, 14 times more Selenium and 2.3 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 100 kcal of Boiled Frozen Mustard Greens, drained with Salt contain 99.2 times more Calcium, 7.5 times more Iron, 2.7 times more Magnesium, 4.2 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Potassium, 3.2 times more Sodium and 3.3 times more Water than Cooked Shiitake Mushrooms with Salt.
• 100 calories of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Shiitake Mushrooms with Salt have 1.6 times more Carbohydrate and 4.1 times more Sugars than Cooked Frozen Mustard Greens with Salt.
• While 100 kcal of Boiled Frozen Mustard Greens, drained with Salt contain 21.6 times more Omega 3, 3.9 times more Fiber and 4.3 times more Protein than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Omega 3
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Omega 6 in 100 calories.