Comparing Nutrients in 1 kilogram Dried Shiitake Mushrooms VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	102% 2960kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	36% 46.7g	130g per day for Men 19-50 years
Sugars	30.5% 22g	18.2% 13g	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	303% 115g	84.2% 32g	38g per day for Men 19-50 years
Protein	171% 96g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	168% 1510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	881% 141mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4380% 219mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	742% 9.65mg	138% 1.8mg	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	408% 1630μg	30% 120μg	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	39% 35mg	778% 700mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	257% 1540IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2146% 2575μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	11% 110mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	5739% 51.7mg	183% 1.65mg	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	215% 17mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	511% 11.8mg	NA	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	420% 2940mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	451% 15340mg	113% 3840mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	696% 76.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	2.57% 95g	24.5% 907g	3700g per day for Men 19-50 years

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

• Dried Shiitake Mushrooms have 3.8 times more Vitamin B1, 11.5 times more Vitamin B2, 17.6 times more Vitamin B3, 104.3 times more Vitamin B5, 5.4 times more Vitamin B6, 13.6 times more Vitamin B9 and more Vitamin D than Raw Mustard Greens.
• While Raw Mustard Greens contain more Vitamin A, 20 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in 1 kg.

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

• Dried Shiitake Mushrooms have 31.3 times more Copper, 4.1 times more Magnesium, 5.1 times more Phosphorus, 4 times more Potassium, 51.2 times more Selenium and 30.6 times more Zinc than Raw Mustard Greens.
• While Raw Mustard Greens contain 10.5 times more Calcium, 1.5 times more Sodium and 9.5 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Raw Mustard Greens have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Shiitake Mushrooms have 11 times more Energy, 2.4 times more Fat, 16.1 times more Carbohydrate, 1.7 times more Sugars, 3.6 times more Fiber and 3.3 times more Protein than Raw Mustard Greens.
• While Raw Mustard Greens contain 1.4 times more Omega 3 than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Raw Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.