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

Macros Ratio

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

Macro Nutrients

	Frozen Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	10.4% 13.5g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	NA	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	34.5% 13g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Stir-Fried 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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	137% 548μg	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	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	46% 460mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	64% 5.1mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	58.5% 1.35mg	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	17% 119mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	10% 370g	9.4% 348g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Frozen Mustard Greens have more Vitamin A, 9.9 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• While 14 oz of Stir-Fried Shiitake Mushrooms contain 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, Unprepared.
• 14 ounces of 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 and Vitamin C
• Both Frozen Mustard Greens, Unprepared as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Frozen Mustard Greens have 58 times more Calcium, 2.4 times more Iron and 1.5 times more Manganese than Stir-Fried Shiitake Mushrooms.
• While 14 oz of Stir-Fried Shiitake Mushrooms contain 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, Unprepared.
• Both Frozen Mustard Greens and Stir-Fried Shiitake Mushrooms contain similar levels of Water per 14 ounces.
• 14 ounces of Frozen 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 2.3 times more Carbohydrate and 1.4 times more Protein than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Stir-Fried Shiitake Mushrooms offer comparable quantities of Fiber per 14 ounces.
• Both Frozen Mustard Greens, Unprepared as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.