Comparing Nutrients in 1 kilogram Mustard Spinach VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Mustard Spinach	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	7.6% 220kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	30% 39g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	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	39.3% 22g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	550% 4950μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	718% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	398% 1590μg	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	1444% 1300mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	210% 2100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	188% 15mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	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	40% 280mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	132% 4490mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	25% 922g	22.6% 835g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Cooked Shiitake Mushrooms per 1 kg

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

• 1 kilogram of Mustard Spinach has more Vitamin A, 1.8 times more Vitamin B1, 7.6 times more Vitamin B9 and 433.3 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 1 kg of Cooked Shiitake Mushrooms no Salt contains 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 20.2 times more Vitamin B5 and more Vitamin D than Raw Mustard Spinach.
• Both Mustard Spinach and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Mustard Spinach have insufficient amounts of Vitamin D
• 1 kilogram of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mustard Spinach as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Mustard Spinach has 70 times more Calcium, 3.4 times more Iron, 2 times more Manganese and 3.8 times more Potassium than Cooked Shiitake Mushrooms.
• While 1 kg of Cooked Shiitake Mushrooms no Salt contains 11.9 times more Copper, 1.3 times more Magnesium, 31 times more Selenium and 7.8 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Cooked Shiitake Mushrooms contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Mustard Spinach 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 Mustard Spinach has 1.3 times more Fiber and 1.4 times more Protein than Cooked Shiitake Mushrooms.
• While 1 kg of Cooked Shiitake Mushrooms no Salt contains 3.7 times more Carbohydrate than Raw Mustard Spinach.
• Both Raw Mustard Spinach as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.