Comparing Nutrients in 1 kilogram Dried Shiitake Mushrooms VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Dried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Energy	102% 2960kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	30% 39g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	303% 115g	73.7% 28g	38g per day for Men 19-50 years
Protein	171% 96g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	550% 4950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	881% 141mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4380% 219mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	742% 9.65mg	118% 1.53mg	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	398% 1590μg	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	1444% 1300mg	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	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

	Dried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Calcium	11% 110mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	5739% 51.7mg	83.3% 0.75mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	511% 11.8mg	177% 4.07mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	451% 15340mg	132% 4490mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	696% 76.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.57% 95g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Mustard Spinach per 1 kg

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

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

• 1 kilogram of Dried Shiitake Mushrooms has 4.4 times more Vitamin B1, 13.7 times more Vitamin B2, 20.8 times more Vitamin B3, 123 times more Vitamin B5, 6.3 times more Vitamin B6 and more Vitamin D than Mustard Spinach.
• While 1 kg of Raw Mustard Spinach contains more Vitamin A and 37.1 times more Vitamin C than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Mustard Spinach provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A
• 1 kilogram of Mustard Spinach have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Dried Shiitake Mushrooms has 68.9 times more Copper, 12 times more Magnesium, 2.9 times more Manganese, 10.5 times more Phosphorus, 3.4 times more Potassium, 57.6 times more Selenium and 45.1 times more Zinc than Mustard Spinach.
• While 1 kg of Raw Mustard Spinach contains 19.1 times more Calcium and 9.7 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Mustard Spinach contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Mustard Spinach lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shiitake Mushrooms has 13.5 times more Energy, 19.3 times more Carbohydrate, 4.1 times more Fiber and 4.4 times more Protein than Mustard Spinach.
• 1 kilogram of Mustard Spinach provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Raw Mustard Spinach provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.