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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Cooked Frozen Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	6.55% 190kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	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	24% 31g	111% 144g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	73.7% 28g	55.3% 21g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	393% 3540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	718% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	175% 700μg	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	153% 138mg	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	90% 13.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2793% 3351μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	101% 1010mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	140% 11mg	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	128% 2.94mg	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	34.3% 240mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	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	16.7% 250mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	25.4% 938g	22.6% 835g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Frozen Mustard Greens has more Vitamin A, 3.3 times more Vitamin B9, 46 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms.
• While 1 kg of Cooked Shiitake Mushrooms no Salt contains 3.2 times more Vitamin B2, 5.8 times more Vitamin B3, 224.4 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• 1 kilogram of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Cooked Frozen Mustard Greens has 33.7 times more Calcium, 2.5 times more Iron and 1.4 times more Manganese than Cooked Shiitake Mushrooms.
• While 1 kg of Cooked Shiitake Mushrooms no Salt contains 15.4 times more Copper, 41.3 times more Selenium and 6.7 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Cooked Shiitake Mushrooms contain similar levels of Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Mustard Greens has 1.3 times more Fiber and 1.5 times more Protein than Cooked Shiitake Mushrooms.
• While 1 kg of Cooked Shiitake Mushrooms no Salt contains 4.6 times more Carbohydrate and 12 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.