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

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	19.3% 560kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	21.5% 28g	130g per day for Men 19-50 years
Sugars	53% 38.4g	NA	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	52.6% 20g	38g per day for Men 19-50 years
Protein	28% 15.6g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	456% 4100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	718% 36mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	74.6% 0.97mg	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	183% 730μg	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	722% 650mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	158% 1580mg	1000mg per day for Men 19-50 years
Copper	996% 8.96mg	55.6% 0.5mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	117% 2.7mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	451% 248μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22.6% 835g	25.5% 945g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms with Salt VS Boiled Mustard Spinach 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 Mustard Spinach 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 Mustard Spinach with Salt:

• 1 kilogram of Cooked Shiitake Mushrooms with Salt has 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 30.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Boiled Mustard Spinach with Salt.
• While 1 kg of Boiled and Drained Mustard Spinach with Salt contains more Vitamin A, 3.5 times more Vitamin B9 and 216.7 times more Vitamin C than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Mustard Spinach with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Boiled Mustard Spinach with Salt have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Cooked Shiitake Mushrooms with Salt has 17.9 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 41.3 times more Selenium and 12.1 times more Zinc than Boiled Mustard Spinach with Salt.
• While 1 kg of Boiled and Drained Mustard Spinach with Salt contains 52.7 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese and 2.4 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Mustard Spinach 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 Mustard Spinach with Salt lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Shiitake Mushrooms with Salt has 5.1 times more Carbohydrate than Boiled Mustard Spinach with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Mustard Spinach with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled and Drained Mustard Spinach with Salt provide inadequate amounts of Energy in one kilogram.