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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	5.34% 155kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	0.63% 0.11g	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	NA	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	34.5% 13g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1024μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	40% 0.52mg	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	137% 548μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	29.5% 0.27mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	58.5% 1.35mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10% 370g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Stir-Fried Shiitake Mushrooms versus 14 oz of Frozen 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 Frozen Mustard Greens:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 2.1 times more Vitamin B1, 4.5 times more Vitamin B2, 12.3 times more Vitamin B3, 71.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Frozen Mustard Greens.
• While 14 oz of Frozen Mustard Greens, Unprepared contain more Vitamin A, 9.9 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 2.4 times more Copper, 1.3 times more Magnesium, 3.7 times more Phosphorus, 1.9 times more Potassium, 9 times more Selenium and 4.2 times more Zinc than Frozen Mustard Greens.
• While 14 oz of Frozen Mustard Greens, Unprepared contain 58 times more Calcium, 2.4 times more Iron and 1.5 times more Manganese than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Frozen Mustard Greens contain similar levels of Water per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 2.3 times more Carbohydrate and 1.4 times more Protein than Frozen Mustard Greens.
• Both Stir-Fried Shiitake Mushrooms and Frozen Mustard Greens offer comparable quantities of Fiber per 14 ounces.
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.