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

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Dried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	46.3% 1343kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	263% 342g	11% 14g	130g per day for Men 19-50 years
Sugars	14% 10g	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	137% 52g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	77.6% 43.5g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	443% 5.76mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	400% 64mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1987% 99mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	337% 4.38mg	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	185% 739μg	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	17.6% 16mg	69.6% 62.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	116% 699IU	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

	Dried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	5% 50mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	2603% 23.4mg	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	98% 7.8mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	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	191% 1334mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	205% 6958mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	316% 34.7mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	1.16% 43g	11.5% 425g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dried Shiitake Mushrooms has 7.5 times more Vitamin B1, 24 times more Vitamin B2, 54.7 times more Vitamin B3, 1368.8 times more Vitamin B5, 8.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin D than Cooked Frozen Mustard Greens.
• While 1 lb of Boiled and Drained Frozen Mustard Greens contains more Vitamin A, 3.9 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• 1 pound of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Dried Shiitake Mushrooms has 89.1 times more Copper, 1.5 times more Iron, 10.2 times more Magnesium, 4 times more Manganese, 12.3 times more Phosphorus, 11 times more Potassium, 76.8 times more Selenium and 38.3 times more Zinc than Cooked Frozen Mustard Greens.
• While 1 lb of Boiled and Drained Frozen Mustard Greens contains 9.2 times more Calcium and 9.9 times more Water than Dried Shiitake Mushrooms.
• 1 pound of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 pound of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Shiitake Mushrooms has 15.6 times more Energy, 24.2 times more Carbohydrate, 6.9 times more Sugars, 4.1 times more Fiber and 4.2 times more Protein than Cooked Frozen Mustard Greens.
• 1 pound of Cooked Frozen Mustard Greens provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in one pound.