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

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Dried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	4.05% 3.93g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	3.22% 0.55g	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	230% 299g	13.8% 18g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	120% 45.6g	21% 7.94g	38g per day for Men 19-50 years
Protein	68% 38g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried 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	99% 1.2mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	388% 5.04mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	350% 56mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1738% 87mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	295% 3.83mg	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	162% 647μg	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	15.4% 14mg	112% 100mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	102% 611IU	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

	Dried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	2278% 20.5mg	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	85.3% 6.83mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	167% 1167mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	179% 6088mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	333% 183μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	276% 30.4mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	1% 37.7g	9.85% 364g	3700g per day for Men 19-50 years

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

• Dried Shiitake Mushrooms have 7.3 times more Vitamin B1, 20.2 times more Vitamin B2, 32.6 times more Vitamin B3, 182.5 times more Vitamin B5, 9.8 times more Vitamin B6, 18.1 times more Vitamin B9 and more Vitamin D than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain more Vitamin A, 7.2 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 in 14 oz.

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

• Dried Shiitake Mushrooms have 35.4 times more Copper, 2 times more Iron, 10.2 times more Magnesium, 7 times more Phosphorus, 9.5 times more Potassium, 76.8 times more Selenium and 34.8 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 10.7 times more Calcium and 9.7 times more Water than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Dried Shiitake Mushrooms have 11.4 times more Energy, 2.1 times more Fat, 16.7 times more Carbohydrate, 1.6 times more Sugars, 5.8 times more Fiber and 3.7 times more Protein than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 1.7 times more Omega 3 than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.