Comparing Nutrients in 1 pound Cooked Shiitake Mushrooms with Salt VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	11% 14g	130g per day for Men 19-50 years
Sugars	24% 17.4g	2% 1.45g	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	25% 9.53g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	12.6% 7.08g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	326% 16.3mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	37.7% 0.49mg	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	24% 95μg	79.4% 318μg	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	1.5% 1.36mg	69.6% 62.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21% 127IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	29.2% 0.26mg	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	25% 2mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	58% 1.33mg	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	18.8% 132mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	205% 112μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	79% 1184mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms with Salt VS Cooked Frozen Mustard Greens with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Shiitake Mushrooms with Salt versus 1 lb of Cooked Frozen Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Shiitake Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• 1 pound of Cooked Shiitake Mushrooms with Salt has 3.2 times more Vitamin B2, 5.8 times more Vitamin B3, 224.4 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains more Vitamin A, 3.3 times more Vitamin B9, 46 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Shiitake Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• 1 pound of Cooked Shiitake Mushrooms with Salt has 15.4 times more Copper, 1.2 times more Phosphorus, 41.3 times more Selenium and 6.7 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 33.7 times more Calcium, 2.5 times more Iron and 1.4 times more Manganese than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Magnesium, Potassium, Sodium and Water per one pound.
• 1 pound of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium
• 1 pound of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Shiitake Mushrooms with Salt has 4.6 times more Carbohydrate and 12 times more Sugars than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 1.3 times more Fiber and 1.5 times more Protein than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.