Comparing Nutrients in 1 pound Cooked Shiitake Mushrooms with Salt VS Boiled Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.2% 0.2g	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	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	15% 11g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	12.6% 7.08g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	326% 16.3mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	65.2% 0.85mg	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	52% 209μg	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	82% 74mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	43% 0.39mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	39% 163mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	205% 112μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms with Salt VS Boiled Okra with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Shiitake Mushrooms with Salt versus 1 lb of Boiled Okra 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 Boiled Okra with Salt:

• 1 pound of Cooked Shiitake Mushrooms with Salt has 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 16.9 times more Vitamin B5 and more Vitamin D than Boiled Okra with Salt.
• While 1 lb of Boiled and Drained Okra with Salt contains 3.6 times more Vitamin B1, 2.2 times more Vitamin B9, 54.3 times more Vitamin C and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Okra with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Boiled Okra with Salt have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Shiitake Mushrooms with Salt vs Boiled Okra with Salt:

• 1 pound of Cooked Shiitake Mushrooms with Salt has 10.5 times more Copper, 1.6 times more Iron, 62 times more Selenium and 3.1 times more Zinc than Boiled Okra with Salt.
• While 1 lb of Boiled and Drained Okra with Salt contains 25.7 times more Calcium, 2.6 times more Magnesium and 1.4 times more Manganese than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Okra with Salt contain similar levels of Phosphorus, Potassium, Sodium and Water per one pound.
• 1 pound of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium
• 1 pound of Boiled Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Shiitake Mushrooms with Salt has 3.2 times more Carbohydrate and 1.6 times more Sugars than Boiled Okra with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Okra with Salt offer comparable quantities of Fiber and Protein per one pound.
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled and Drained Okra with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.