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

Macros Ratio

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

Macro Nutrients

	Dried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	46.3% 1343kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	12% 15.5g	130g per day for Men 19-50 years
Sugars	14% 10g	NA	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	39.4% 15g	38g per day for Men 19-50 years
Protein	77.6% 43.5g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	443% 5.76mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	400% 64mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1987% 99mg	1.72% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	337% 4.38mg	45.7% 0.59mg	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	156% 626μg	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	128% 115mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	5% 50mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	2603% 23.4mg	33.8% 0.3mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	67% 1.54mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	205% 6958mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	316% 34.7mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	1.16% 43g	11.4% 423g	3700g per day for Men 19-50 years

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

• Dried Shiitake Mushrooms have 6.3 times more Vitamin B1, 20.8 times more Vitamin B2, 44.9 times more Vitamin B3, 1152.6 times more Vitamin B5, 7.4 times more Vitamin B6 and more Vitamin D than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain more Vitamin A and 7.2 times more Vitamin C than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Frozen Mustard Greens, Unprepared have similar amounts of Vitamin B9 per 1 lb.
• Both Dried Shiitake Mushrooms as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 in 1 lb.

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

• Dried Shiitake Mushrooms have 77.1 times more Copper, 1.3 times more Iron, 8.8 times more Magnesium, 3.5 times more Manganese, 9.8 times more Phosphorus, 9 times more Potassium, 65.9 times more Selenium and 33.3 times more Zinc than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 10.5 times more Calcium, 2.2 times more Sodium and 9.8 times more Water than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Dried Shiitake Mushrooms have 14.8 times more Energy, 3.7 times more Fat, 22.1 times more Carbohydrate, 3.5 times more Fiber and 3.8 times more Protein than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 1.8 times more Omega 3 than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.