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Comparing Nutrients in 1 kilogram Dried Shiitake MushroomsVS Boiled Mustard Greens

Macros Ratio

Protein Fat Carbs

Dried Shiitake Mushrooms
11%
3%
86%
Boiled Mustard Greens
31%
13%
56%
1 kg ▼

Macro Nutrients

102%2960kcal
Energy
8.97%260kcal
2960 kcalvs260 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.2%9.9g
Fat
4.85%4.7g
9.9 gvs4.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.03%2.25g
Saturated Fat
0.38%0.12g
2.25 gvs0.12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.13%0.13g
Omega 3
13.8%0.22g
0.13 gvs0.22 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.1%1.38g
Omega 6
1.4%0.24g
1.38 gvs0.24 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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580%754g
Carbohydrate
34.7%45g
754 gvs45 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30.5%22g
Sugars
19.4%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22 gvs14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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303%115g
Fiber
52.6%20g
115 gvs20 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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171%96g
Protein
45.7%25.6g
96 gvs25.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
687%6180μg
RAE, retinol activity equivalents
0 μgvs6180 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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250%3mg
Vitamin B1
34%0.41mg
Thiamine
3 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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977%12.7mg
Vitamin B2
48.5%0.63mg
Riboflavin
12.7 mgvs0.63 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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881%141mg
Vitamin B3
27%4.33mg
Niacin, nicotinic acid, niacinamide
141 mgvs4.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4380%219mg
Vitamin B5
24%1.2mg
Pantothenic acid
219 mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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742%9.65mg
Vitamin B6
75.4%0.98mg
Pyridoxine
9.65 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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408%1630μg
Vitamin B9
22.5%90μg
Folates and Folic Acid
1630 μgvs90 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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39%35mg
Vitamin C
281%253mg
Ascorbic acid
35 mgvs253 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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257%1540IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
1540 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg
Vitamin E
119%18mg
Tocopherols and Tocotrienols
0 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
4939%5927μg
Phytomenadione or phylloquinone
0 μgvs5927 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%110mg
Calcium
118%1180mg
110 mgvs1180 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5739%51.7mg
Copper
162%1.46mg
51.7 mgvs1.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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215%17mg
Iron
109%8.7mg
17 mgvs8.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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314%1320mg
Magnesium
31%130mg
1320 mgvs130 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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511%11.8mg
Manganese
NA
11.8 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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420%2940mg
Phosphorus
60%420mg
2940 mgvs420 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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451%15340mg
Potassium
47.6%1620mg
15340 mgvs1620 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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838%461μg
Selenium
11%6μg
461 μgvs6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.67%130mg
Sodium
6%90mg
130 mgvs90 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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696%76.6mg
Zinc
20%2.2mg
76.6 mgvs2.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.57%95g
Water
25%918g
95 gvs918 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Dried Shiitake Mushrooms vs Boiled Mustard Greens:
Comparing minerals per 1 kilogram for Dried Shiitake Mushrooms vs Boiled Mustard Greens:
Comparison of macro-nutrients per 1 kilogram:



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