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

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	19.3% 560kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	34.7% 45g	130g per day for Men 19-50 years
Sugars	53% 38.4g	33% 24g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	28% 15.6g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	718% 36mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	144% 1.87mg	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	115% 460μg	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	181% 163mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	996% 8.96mg	94% 0.85mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	128% 2.94mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	451% 248μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	22.6% 835g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms with Salt VS Boiled Okra 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 Okra 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 Okra with Salt:

• 1 kilogram of Cooked Shiitake Mushrooms with Salt has 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 16.9 times more Vitamin B5 and more Vitamin D than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 3.6 times more Vitamin B1, 2.2 times more Vitamin B9, 54.3 times more Vitamin C and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Okra with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Boiled Okra with Salt have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

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

• 1 kilogram of Cooked Shiitake Mushrooms with Salt has 10.5 times more Copper, 1.6 times more Iron, 62 times more Selenium and 3.1 times more Zinc than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 25.7 times more Calcium, 2.6 times more Magnesium and 1.4 times more Manganese than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Okra with Salt contain similar levels of Phosphorus, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium
• 1 kilogram of Boiled Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Shiitake Mushrooms with Salt has 3.2 times more Carbohydrate and 1.6 times more Sugars than Boiled Okra with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Okra with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled and Drained Okra with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.