Comparing Nutrients in 1 kilogram Mustard Greens VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	9.3% 270kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	8.94% 1.52g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	18.2% 13g	4.14% 3g	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	0% 0g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.2% 32g	95% 36g	38g per day for Men 19-50 years
Protein	51% 28.6g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Stir-Fried 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	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	242% 38.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	272% 13.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	134% 1.74mg	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	35% 140μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	35% 210IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	115% 1150mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	181% 1.63mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.23mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	113% 3840mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Greens VS Stir-Fried Shiitake Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Mustard Greens vs Stir-Fried Shiitake Mushrooms:

• 1 kilogram of Mustard Greens has more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 1 kg of Stir-Fried Shiitake Mushrooms contains 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.5 times more Vitamin B5 and more Vitamin D than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Mustard Greens have insufficient amounts of Vitamin D
• 1 kilogram of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Mustard Greens as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Mustard Greens vs Stir-Fried Shiitake Mushrooms:

• 1 kilogram of Mustard Greens has 57.5 times more Calcium, 3.1 times more Iron and 1.7 times more Magnesium than Stir-Fried Shiitake Mushrooms.
• While 1 kg of Stir-Fried Shiitake Mushrooms contains 1.9 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Mustard Greens lack sufficient amounts of Selenium
• 1 kilogram of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stir-Fried Shiitake Mushrooms contains 1.6 times more Carbohydrate than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms offer comparable quantities of Fiber and Protein per one kilogram.
• Both Raw Mustard Greens as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.