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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	13.4% 390kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	24% 31g	130g per day for Men 19-50 years
Sugars	4.14% 3g	4.4% 3.2g	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	0% 0g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	95% 36g	73.7% 28g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.7mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	83% 1.08mg	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	35% 140μg	175% 700μg	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	0% 0mg	153% 138mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35% 210IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2793% 3351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	2% 20mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	64.4% 0.58mg	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	66.3% 5.3mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	159% 1110mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	25.4% 938g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 2.5 times more Vitamin B1, 5.2 times more Vitamin B2, 15 times more Vitamin B3, 85 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Cooked Frozen Mustard Greens.
• While 1 kg of Boiled and Drained Frozen Mustard Greens contains more Vitamin A, 5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 2.8 times more Copper, 1.5 times more Magnesium, 4.6 times more Phosphorus, 2.3 times more Potassium, 10.5 times more Selenium and 4.8 times more Zinc than Cooked Frozen Mustard Greens.
• While 1 kg of Boiled and Drained Frozen Mustard Greens contains 50.5 times more Calcium, 2.1 times more Iron and 1.3 times more Manganese than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Frozen Mustard Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 2.5 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Cooked Frozen Mustard Greens.
• Both Stir-Fried Shiitake Mushrooms as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.