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

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Frozen Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	44% 57g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	22% 8.33g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	114% 1024μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	285% 14.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	48.5% 0.63mg	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	137% 548μg	21% 83.3μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	18.5% 111IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	46% 460mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	395% 3.56mg	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	64% 5.1mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	58.5% 1.35mg	35.2% 0.81mg	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	17% 119mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	10% 370g	8.95% 331g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 14 ounces of Frozen Mustard Greens vs Cooked Shiitake Mushrooms:

• 14 ounces of Frozen Mustard Greens have more Vitamin A, 1.3 times more Vitamin B1, 6.6 times more Vitamin B9 and 84.3 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 14 oz of Cooked Shiitake Mushrooms no Salt contain 2.8 times more Vitamin B2, 4.8 times more Vitamin B3, 188.9 times more Vitamin B5 and more Vitamin D than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• 14 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Mustard Greens, Unprepared as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Frozen Mustard Greens have 38.7 times more Calcium, 2.9 times more Iron, 1.7 times more Manganese and 1.5 times more Potassium than Cooked Shiitake Mushrooms.
• While 14 oz of Cooked Shiitake Mushrooms no Salt contain 13.4 times more Copper, 35.4 times more Selenium and 5.8 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Cooked Shiitake Mushrooms contain similar levels of Magnesium, Phosphorus and Water per 14 ounces.
• 14 ounces of Frozen Mustard Greens lack sufficient amounts of Selenium
• 14 ounces of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Mustard Greens have 1.6 times more Fiber and 1.6 times more Protein than Cooked Shiitake Mushrooms.
• While 14 oz of Cooked Shiitake Mushrooms no Salt contain 4.2 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.