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

Macros Ratio

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

Macro Nutrients

	Boiled Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	1.64% 1.2g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21% 7.94g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	18% 10g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	273% 2453μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	53% 0.69mg	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	8.93% 35.7μg	14% 55.6μg	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	112% 100mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14% 83.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.06mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1960% 2352μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	47% 468mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	72% 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	43% 3.45mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	38.5% 0.89mg	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	24% 167mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	9.85% 364g	9.4% 348g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Mustard Greens have more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 14 oz of Stir-Fried Shiitake Mushrooms contain 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 and Drained Mustard Greens.
• 14 ounces of Boiled Mustard Greens have insufficient amounts of Vitamin D
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Mustard Greens as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Boiled Mustard Greens have 59 times more Calcium and 1.6 times more Iron than Stir-Fried Shiitake Mushrooms.
• While 14 oz of Stir-Fried Shiitake Mushrooms contain 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 and Drained Mustard Greens.
• Both Boiled Mustard Greens and Stir-Fried Shiitake Mushrooms contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Boiled Mustard Greens lack sufficient amounts of Selenium
• 14 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

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