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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	5.34% 155kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	0.47% 0.079g	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	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	7.23% 5.24g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	55% 0.71mg	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	12% 47.6μg	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	309% 278mg	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	53% 7.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	852% 1022μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	72.8% 0.65mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	30.2% 127mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.73% 360g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.2 times more Vitamin B1, 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.5 times more Vitamin B5 and more Vitamin D than Mustard Greens.
• While 14 oz of Raw Mustard Greens contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Greens provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Mustard Greens have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.9 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Mustard Greens.
• While 14 oz of Raw Mustard Greens contain 57.5 times more Calcium, 3.1 times more Iron and 1.7 times more Magnesium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Greens contain similar levels of Copper, Potassium and Water per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.6 times more Carbohydrate and 1.2 times more Protein than Mustard Greens.
• Both Stir-Fried Shiitake Mushrooms and Mustard Greens offer comparable quantities of Fiber per 14 ounces.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.