Comparing Nutrients in 14 ounces Stir-Fried Shiitake Mushrooms VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	5.34% 155kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	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	23.4% 30.5g	13.8% 18g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	0% 0g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	32.7% 0.39mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	14% 55.6μg	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	0% 0mg	112% 100mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	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

	Stir-Fried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	26.3% 2.1mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	63% 441mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.85% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Boiled Mustard Greens per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Shiitake Mushrooms versus 14 oz of Boiled Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried Shiitake Mushrooms vs Boiled Mustard Greens:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 8.9 times more Vitamin B3, 11.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin D than Boiled Mustard Greens.
• While 14 oz of Boiled and Drained Mustard Greens contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Boiled Mustard Greens have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Shiitake Mushrooms vs Boiled Mustard Greens:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.5 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium, 10.5 times more Selenium and 4.4 times more Zinc than Boiled Mustard Greens.
• While 14 oz of Boiled and Drained Mustard Greens contain 59 times more Calcium and 1.6 times more Iron than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Boiled Mustard Greens contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Boiled Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.7 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Boiled Mustard Greens.
• Both Stir-Fried Shiitake Mushrooms as well as Boiled and Drained Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.