Comparing Nutrients in 14 ounces Cooked Shiitake Mushrooms VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Cooked Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.15% 0.048g	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	13.8% 18g	130g per day for Men 19-50 years
Sugars	21% 15.2g	7.7% 5.6g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	11% 6.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	273% 2453μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	285% 14.2mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	30% 0.39mg	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	8.93% 35.7μg	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	112% 100mg	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	47% 7.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1960% 2352μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	1.2% 12mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	395% 3.56mg	64.4% 0.58mg	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	43% 3.45mg	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	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	16.4% 115mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	8.95% 331g	9.85% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Shiitake Mushrooms vs Boiled Mustard Greens:

• Cooked Shiitake Mushrooms no Salt have 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 29.9 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin D than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain more Vitamin A, 84.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Boiled and Drained Mustard Greens have similar amounts of Vitamin B1 per 14 oz.
• Both Cooked Shiitake Mushrooms no Salt as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Shiitake Mushrooms vs Boiled Mustard Greens:

• Cooked Shiitake Mushrooms no Salt have 6.1 times more Copper, 41.3 times more Selenium and 6 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 39.3 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus and 1.4 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Boiled and Drained Mustard Greens have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Shiitake Mushrooms no Salt have 2.2 times more Energy, 3.2 times more Carbohydrate and 2.7 times more Sugars than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 7.3 times more Omega 3 and 1.6 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Boiled and Drained Mustard Greens have similar amounts of Fiber per 14 oz.
• Both Cooked Shiitake Mushrooms no Salt as well as Boiled and Drained Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.