Comparing Nutrients in 14 ounces Mustard Greens VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.7% 107kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	14.3% 18.5g	44% 57g	130g per day for Men 19-50 years
Sugars	7.23% 5.24g	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	33.4% 12.7g	22% 8.33g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	66.6% 599μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	285% 14.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	12% 47.6μg	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	309% 278mg	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	53% 7.98mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	852% 1022μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	45.6% 456mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	81.4% 6.5mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	33% 230mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	9.73% 360g	8.95% 331g	3700g per day for Men 19-50 years

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

• Raw Mustard Greens have more Vitamin A, 2.2 times more Vitamin B1, 233.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 17.1 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin D than Raw Mustard Greens.
• Both Raw Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in 14 oz.

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

• Raw Mustard Greens have 38.3 times more Calcium, 3.7 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus, 3.3 times more Potassium and 5 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 5.4 times more Copper, 27.6 times more Selenium and 5.3 times more Zinc than Raw Mustard Greens.
• Both Raw Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mustard Greens have 6 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 2.1 times more Energy, 3.1 times more Carbohydrate and 2.9 times more Sugars than Raw Mustard Greens.
• Both Raw Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.