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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Cooked Frozen Mustard Greens	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	6.55% 190kcal	102% 2960kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	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	24% 31g	580% 754g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	73.7% 28g	303% 115g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Dried 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	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	977% 12.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	881% 141mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	4380% 219mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	175% 700μg	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	153% 138mg	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	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	101% 1010mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	140% 11mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	34.3% 240mg	420% 2940mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	451% 15340mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	838% 461μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	696% 76.6mg	11mg per day for Men 19-50 years
Water	25.4% 938g	2.57% 95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Frozen 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 Cooked Frozen Mustard Greens vs Dried Shiitake Mushrooms:

• 1 kilogram of Cooked Frozen Mustard Greens has more Vitamin A, 3.9 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• While 1 kg of Dried Shiitake Mushrooms contains 7.5 times more Vitamin B1, 24 times more Vitamin B2, 54.7 times more Vitamin B3, 1368.8 times more Vitamin B5, 8.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin D than Boiled and Drained Frozen Mustard Greens.
• 1 kilogram of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• 1 kilogram of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Mustard Greens as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Cooked Frozen Mustard Greens has 9.2 times more Calcium and 9.9 times more Water than Dried Shiitake Mushrooms.
• While 1 kg of Dried Shiitake Mushrooms contains 89.1 times more Copper, 1.5 times more Iron, 10.2 times more Magnesium, 4 times more Manganese, 12.3 times more Phosphorus, 11 times more Potassium, 76.8 times more Selenium and 38.3 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• 1 kilogram of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc
• 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 15.6 times more Energy, 24.2 times more Carbohydrate, 6.9 times more Sugars, 4.1 times more Fiber and 4.2 times more Protein than Boiled and Drained Frozen Mustard Greens.
• 1 kilogram of Cooked Frozen Mustard Greens provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Mustard Greens as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.