Comparing Nutrients in 1 kilogram Mustard Greens VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	9.3% 270kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	36% 46.7g	111% 144g	130g per day for Men 19-50 years
Sugars	18.2% 13g	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	84.2% 32g	55.3% 21g	38g per day for Men 19-50 years
Protein	51% 28.6g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	168% 1510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	718% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	30% 120μg	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	778% 700mg	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	134% 20mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2146% 2575μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	115% 1150mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	205% 16.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	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	83% 580mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	113% 3840mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	22.6% 835g	3700g per day for Men 19-50 years

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

• Raw Mustard Greens have more Vitamin A, 2.2 times more Vitamin B1, 233.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 17.1 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin D than Raw Mustard Greens.
• Both Raw Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Raw 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 Mustard Greens vs Cooked Shiitake Mushrooms:

• Raw Mustard Greens have 38.3 times more Calcium, 3.7 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus, 3.3 times more Potassium and 5 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 5.4 times more Copper, 27.6 times more Selenium and 5.3 times more Zinc than Raw Mustard Greens.
• Both Raw Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mustard Greens have 6 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 2.1 times more Energy, 3.1 times more Carbohydrate and 2.9 times more Sugars than Raw Mustard Greens.
• Both Raw Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.