Comparing Nutrients in 1 kilogram Cooked Shiitake Mushrooms with Salt VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	19.3% 560kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	38.5% 50g	130g per day for Men 19-50 years
Sugars	53% 38.4g	8.55% 6.2g	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	55.3% 21g	55.3% 21g	38g per day for Men 19-50 years
Protein	28% 15.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	718% 36mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	134% 1.74mg	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	52.5% 210μg	35% 140μg	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	3.33% 3mg	411% 370mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	46.7% 280IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4118% 4942μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	996% 8.96mg	219% 1.97mg	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% 4.4mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	228% 5.25mg	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	41.4% 290mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	451% 248μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	177% 2650mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22.6% 835g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms with Salt VS Boiled Lambsquarters with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Shiitake Mushrooms with Salt versus 1 kg of Boiled Lambsquarters with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Shiitake Mushrooms with Salt vs Boiled Lambsquarters with Salt:

• 1 kilogram of Cooked Shiitake Mushrooms with Salt has 1.7 times more Vitamin B3, 57.9 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin D than Boiled Lambsquarters with Salt.
• While 1 kg of Boiled and Drained Lambsquarters with Salt contains more Vitamin A, 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 123.3 times more Vitamin C and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Lambsquarters with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5 and Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Shiitake Mushrooms with Salt vs Boiled Lambsquarters with Salt:

• 1 kilogram of Cooked Shiitake Mushrooms with Salt has 4.5 times more Copper, 27.6 times more Selenium and 4.4 times more Zinc than Boiled Lambsquarters with Salt.
• While 1 kg of Boiled and Drained Lambsquarters with Salt contains 86 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus and 2.5 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Lambsquarters with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium
• 1 kilogram of Boiled Lambsquarters with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Shiitake Mushrooms with Salt has 2.9 times more Carbohydrate and 6.2 times more Sugars than Boiled Lambsquarters with Salt.
• While 1 kg of Boiled and Drained Lambsquarters with Salt contains 10.7 times more Omega 3 and 2.1 times more Protein than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Lambsquarters with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Omega 3
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled and Drained Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.