Comparing Nutrients in 100 calories Dried Shiitake Mushrooms VS Mustard Greens

Weight per 100 calories

• Dried Shiitake Mushrooms: 33.8g
• Mustard Greens: 370g

Dried Shiitake Mushrooms have 11 times more energy per 100g than Mustard Greens. It has high energy density when compared to other foods. Raw Mustard Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.047g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	6.74% 4.9g	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	10.2% 3.9g	31% 12g	38g per day for Men 19-50 years
Protein	5.78% 3.24g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 559μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.45% 0.1mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	148% 7.4mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	51.3% 0.67mg	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	13.8% 55μg	11% 44.4μg	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	1.3% 1.2mg	288% 259mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.67% 52IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	49.6% 7.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	795% 954μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	0.37% 3.7mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	68% 0.61mg	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	7.26% 0.58mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.6mg	28.2% 119mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	NA	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	14% 99mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	42% 1422mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.4mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	8.4% 0.93mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	9.08% 336g	3700g per day for Men 19-50 years

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

• Dried Shiitake Mushrooms have 1.6 times more Vitamin B3, 9.5 times more Vitamin B5, 1.2 times more Vitamin B9 and more Vitamin D than Raw Mustard Greens.
• While Raw Mustard Greens contain more Vitamin A, 2.9 times more Vitamin B1, 2 times more Vitamin B6, 219.3 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Raw Mustard Greens have similar amounts of Vitamin B2 per 100 kcal.
• Both Dried Shiitake Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Dried Shiitake Mushrooms vs Mustard Greens:

• Dried Shiitake Mushrooms have 2.9 times more Copper, 4.7 times more Selenium and 2.8 times more Zinc than Raw Mustard Greens.
• While Raw Mustard Greens contain 114.6 times more Calcium, 10.5 times more Iron, 2.7 times more Magnesium, 2.2 times more Phosphorus, 2.7 times more Potassium, 16.9 times more Sodium and 104.7 times more Water than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 100 calories:

• Dried Shiitake Mushrooms have 1.5 times more Carbohydrate than Raw Mustard Greens.
• While Raw Mustard Greens contain 4.7 times more Fat, 15.2 times more Omega 3, 6.5 times more Sugars, 3.1 times more Fiber and 3.3 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Raw Mustard Greens have similar amounts of Energy per 100 kcal.
• Both Dried Shiitake Mushrooms as well as Raw Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.