Comparing Nutrients in 1 pound Dried Shiitake Mushrooms VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Dried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Energy	46.3% 1343kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	13.6% 17.7g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	77.6% 43.5g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	249% 2245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	443% 5.76mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	400% 64mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1987% 99mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	337% 4.38mg	53.4% 0.69mg	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	180% 721μg	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	655% 590mg	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	Mustard Spinach	Recommended Dietary Allowance
Calcium	5% 50mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	2603% 23.4mg	37.8% 0.34mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	80.3% 1.85mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	205% 6958mg	60% 2037mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	316% 34.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.16% 43g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Mustard Spinach per 1 lb

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

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

• 1 pound of Dried Shiitake Mushrooms has 4.4 times more Vitamin B1, 13.7 times more Vitamin B2, 20.8 times more Vitamin B3, 123 times more Vitamin B5, 6.3 times more Vitamin B6 and more Vitamin D than Mustard Spinach.
• While 1 lb of Raw Mustard Spinach contains more Vitamin A and 37.1 times more Vitamin C than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Mustard Spinach provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A
• 1 pound of Mustard Spinach have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Dried Shiitake Mushrooms has 68.9 times more Copper, 12 times more Magnesium, 2.9 times more Manganese, 10.5 times more Phosphorus, 3.4 times more Potassium, 57.6 times more Selenium and 45.1 times more Zinc than Mustard Spinach.
• While 1 lb of Raw Mustard Spinach contains 19.1 times more Calcium and 9.7 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Mustard Spinach contain similar levels of Iron per one pound.
• 1 pound of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 pound of Mustard Spinach lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Shiitake Mushrooms has 13.5 times more Energy, 19.3 times more Carbohydrate, 4.1 times more Fiber and 4.4 times more Protein than Mustard Spinach.
• 1 pound of Mustard Spinach provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Raw Mustard Spinach provide inadequate amounts of Omega 3 and Omega 6 in one pound.