Comparing Nutrients in 14 ounces Cooked Shiitake Mushrooms with Salt VS 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	7.66% 222kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	21% 15.2g	1.75% 1.27g	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	22% 8.33g	29.2% 11g	38g per day for Men 19-50 years
Protein	11% 6.2g	16% 9g	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	156% 1405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	285% 14.2mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	33% 0.43mg	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	21% 83.3μg	69.5% 278μg	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	1.32% 1.2mg	61% 54.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.5% 111IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1108% 1330μg	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	1.2% 12mg	40% 401mg	1000mg per day for Men 19-50 years
Copper	395% 3.56mg	25.6% 0.23mg	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	22% 1.75mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	50.7% 1.17mg	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	16.4% 115mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	69% 1036mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.95% 331g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms with Salt VS Cooked Frozen Mustard Greens with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Shiitake Mushrooms with Salt versus 14 oz of Cooked Frozen Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Shiitake Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• 14 ounces of Cooked Shiitake Mushrooms with Salt have 3.2 times more Vitamin B2, 5.8 times more Vitamin B3, 224.4 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Cooked Frozen Mustard Greens with Salt.
• While 14 oz of Boiled Frozen Mustard Greens, drained with Salt contain more Vitamin A, 3.3 times more Vitamin B9, 46 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 B1 per 14 ounces.
• 14 ounces of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3, 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 14 ounces.

Comparing minerals per 14 ounces for Cooked Shiitake Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• 14 ounces of Cooked Shiitake Mushrooms with Salt have 15.4 times more Copper, 1.2 times more Phosphorus, 41.3 times more Selenium and 6.7 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 14 oz of Boiled Frozen Mustard Greens, drained with Salt contain 33.7 times more Calcium, 2.5 times more Iron and 1.4 times more Manganese than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Magnesium, Potassium, Sodium and Water per 14 ounces.
• 14 ounces of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium
• 14 ounces of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Shiitake Mushrooms with Salt have 4.6 times more Carbohydrate and 12 times more Sugars than Cooked Frozen Mustard Greens with Salt.
• While 14 oz of Boiled Frozen Mustard Greens, drained with Salt contain 1.3 times more Fiber and 1.5 times more Protein than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.