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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	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	9.5% 12.3g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	29.2% 11g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	16% 9g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	156% 1405μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.064mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	69.5% 278μg	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	61% 54.8mg	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	35.7% 5.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1108% 1330μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	40% 401mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	55.6% 4.45mg	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	50.7% 1.17mg	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	13.6% 95mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	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	6.6% 99mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	10% 372g	9.4% 348g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Cooked Frozen Mustard Greens have more Vitamin A, 5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 14 oz of Stir-Fried Shiitake Mushrooms contain 2.5 times more Vitamin B1, 5.2 times more Vitamin B2, 15 times more Vitamin B3, 85 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Boiled and Drained Frozen Mustard Greens.
• 14 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and 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 Frozen Mustard Greens as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Cooked Frozen Mustard Greens have 50.5 times more Calcium, 2.1 times more Iron and 1.3 times more Manganese than Stir-Fried Shiitake Mushrooms.
• While 14 oz of Stir-Fried Shiitake Mushrooms contain 2.8 times more Copper, 1.5 times more Magnesium, 4.6 times more Phosphorus, 2.3 times more Potassium, 10.5 times more Selenium and 4.8 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Stir-Fried Shiitake Mushrooms contain similar levels of Water per 14 ounces.
• 14 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc
• 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 2.5 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.