Comparing Nutrients in 1 pound Cooked Malabar Spinach VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	NA	6.94% 5.03g	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	% 5.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	24% 13.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	29.2% 263μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	106% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 517μg	43% 172μg	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	29.7% 26.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 132IU	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

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	56.2% 562mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	123% 1.1mg	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	84% 6.7mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	22.3% 0.51mg	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	23.3% 163mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 29 times more Vitamin A, 3 times more Vitamin B9 and more Vitamin C than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.7 times more Vitamin B2, 6.3 times more Vitamin B3, 9.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 41.3 times more Calcium, 2.7 times more Magnesium, 2.3 times more Manganese and 3.1 times more Sodium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.2 times more Copper, 3.3 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oyster Mushrooms contain 1.4 times more Energy and 2.2 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Fiber and Protein per 1 lb.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.