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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Boiled Mustard Greens	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	8.97% 260kcal	102% 2960kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	7.03% 2.25g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	8.1% 1.38g	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	580% 754g	130g per day for Men 19-50 years
Sugars	19.4% 14g	30.5% 22g	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	303% 115g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Dried 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	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	977% 12.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	881% 141mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	4380% 219mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	742% 9.65mg	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	408% 1630μg	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	39% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	257% 1540IU	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	118% 1180mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	5739% 51.7mg	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	215% 17mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	NA	511% 11.8mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	451% 15340mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	838% 461μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	696% 76.6mg	11mg per day for Men 19-50 years
Water	25% 918g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Dried Shiitake Mushrooms per 1 kg

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

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

• 1 kilogram of Boiled Mustard Greens has more Vitamin A, 7.2 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• While 1 kg of Dried Shiitake Mushrooms contains 7.3 times more Vitamin B1, 20.2 times more Vitamin B2, 32.6 times more Vitamin B3, 182.5 times more Vitamin B5, 9.8 times more Vitamin B6, 18.1 times more Vitamin B9 and more Vitamin D than Boiled and Drained Mustard Greens.
• 1 kilogram of Boiled Mustard Greens have insufficient amounts of Vitamin D
• 1 kilogram of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Mustard Greens as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Boiled Mustard Greens has 10.7 times more Calcium and 9.7 times more Water than Dried Shiitake Mushrooms.
• While 1 kg of Dried Shiitake Mushrooms contains 35.4 times more Copper, 2 times more Iron, 10.2 times more Magnesium, 7 times more Phosphorus, 9.5 times more Potassium, 76.8 times more Selenium and 34.8 times more Zinc than Boiled and Drained Mustard Greens.
• 1 kilogram of Boiled Mustard Greens lack sufficient amounts of Selenium
• 1 kilogram of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Shiitake Mushrooms contains 11.4 times more Energy, 16.7 times more Carbohydrate, 1.6 times more Sugars, 5.8 times more Fiber and 3.7 times more Protein than Boiled and Drained Mustard Greens.
• 1 kilogram of Boiled Mustard Greens provide inadequate amounts of Energy
• Both Boiled and Drained Mustard Greens as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.