Comparing Nutrients in 1 kilogram Boiled Mustard Greens VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Boiled Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	8.97% 260kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	111% 144g	130g per day for Men 19-50 years
Sugars	19.4% 14g	53% 38.4g	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	52.6% 20g	55.3% 21g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	687% 6180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	718% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	122% 1.6mg	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	22.5% 90μg	52.5% 210μg	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	281% 253mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	46.7% 280IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	119% 18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4939% 5927μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	118% 1180mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	996% 8.96mg	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	109% 8.7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	88.7% 2.04mg	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	60% 420mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	25% 918g	22.6% 835g	3700g per day for Men 19-50 years

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

• Boiled and Drained Mustard Greens have more Vitamin A, 84.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 29.9 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin D than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in 1 kg.

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

• Boiled and Drained Mustard Greens have 39.3 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus and 1.4 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 6.1 times more Copper, 41.3 times more Selenium and 6 times more Zinc than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Mustard Greens have 7.3 times more Omega 3 and 1.6 times more Protein than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 2.2 times more Energy, 3.2 times more Carbohydrate and 2.7 times more Sugars than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.