Comparing Nutrients in 1 kilogram Cooked Shiitake Mushrooms VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Cooked Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	19.3% 560kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	26.2% 34g	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	87% 33g	38g per day for Men 19-50 years
Protein	28% 15.6g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	287% 2580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	718% 36mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	101% 1.3mg	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	345% 1380μg	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	281% 253mg	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	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	3% 30mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	996% 8.96mg	74.4% 0.67mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	147% 3.4mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	451% 248μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	22.6% 835g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms VS Frozen Mustard Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Shiitake Mushrooms versus 1 kg of Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Shiitake Mushrooms vs Frozen Mustard Greens:

• 1 kilogram of Cooked Shiitake Mushrooms has 2.8 times more Vitamin B2, 4.8 times more Vitamin B3, 188.9 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin D than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains more Vitamin A, 1.3 times more Vitamin B1, 6.6 times more Vitamin B9 and 84.3 times more Vitamin C than Cooked Shiitake Mushrooms no Salt.
• 1 kilogram of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Shiitake Mushrooms vs Frozen Mustard Greens:

• 1 kilogram of Cooked Shiitake Mushrooms has 13.4 times more Copper, 35.4 times more Selenium and 5.8 times more Zinc than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 38.7 times more Calcium, 2.9 times more Iron, 1.7 times more Manganese and 1.5 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Frozen Mustard Greens contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Shiitake Mushrooms has 4.2 times more Carbohydrate than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 1.6 times more Fiber and 1.6 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.