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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	13.4% 390kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	59% 76.8g	36% 46.7g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	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	84.2% 32g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	82.5% 0.99mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.7mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	35% 140μg	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	0% 0mg	778% 700mg	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	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

	Stir-Fried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	2% 20mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	66.3% 5.3mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	159% 1110mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	113% 3840mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Stir-Fried Shiitake Mushrooms versus 1 kg of 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 Mustard Greens:

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 1.2 times more Vitamin B1, 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.5 times more Vitamin B5 and more Vitamin D than Mustard Greens.
• While 1 kg of Raw Mustard Greens contains more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Greens provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Mustard Greens have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 1.9 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Mustard Greens.
• While 1 kg of Raw Mustard Greens contains 57.5 times more Calcium, 3.1 times more Iron and 1.7 times more Magnesium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Greens contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 1.6 times more Carbohydrate and 1.2 times more Protein than Mustard Greens.
• Both Stir-Fried Shiitake Mushrooms and Mustard Greens offer comparable quantities of Fiber per one kilogram.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.