Comparing Nutrients in 1 kilogram Cooked Malabar Spinach VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	47% 61g	130g per day for Men 19-50 years
Sugars	NA	15.3% 11g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	60.5% 23g	38g per day for Men 19-50 years
Protein	53.2% 30g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	64.4% 580μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	235% 70.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	285% 1140μg	95% 380μg	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	65.6% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.3% 290IU	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

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	124% 1240mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	271% 2.44mg	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	185% 15mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	49% 1.13mg	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	51.4% 360mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	124% 4200mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25% 925g	24% 892g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 29 times more Vitamin A, 3 times more Vitamin B9 and more Vitamin C than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.7 times more Vitamin B2, 6.3 times more Vitamin B3, 9.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Vitamin B1 per 1 kg.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 41.3 times more Calcium, 2.7 times more Magnesium, 2.3 times more Manganese and 3.1 times more Sodium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.2 times more Copper, 3.3 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oyster Mushrooms contain 1.4 times more Energy and 2.2 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Fiber and Protein per 1 kg.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.