Comparing Nutrients in 1 pound Cooked Frozen Mustard Greens VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Cooked Frozen Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.97% 86kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	26.8% 35g	130g per day for Men 19-50 years
Sugars	2% 1.45g	1.88% 1.36g	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	0% 0g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	178% 1606μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.073mg	123% 6.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	60.7% 0.79mg	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	79.4% 318μg	16% 63.5μg	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	69.6% 62.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1267% 1520μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	46% 458mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	82% 0.74mg	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	63.5% 5.1mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	44% 1mg	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	15.6% 109mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	43.5% 1479mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11.5% 425g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Stir-Fried Shiitake Mushrooms per 1 lb

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

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

• 1 pound of Cooked Frozen Mustard Greens has more Vitamin A, 5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 2.5 times more Vitamin B1, 5.2 times more Vitamin B2, 15 times more Vitamin B3, 85 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Boiled and Drained Frozen Mustard Greens.
• 1 pound of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• 1 pound of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Mustard Greens as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Frozen Mustard Greens vs Stir-Fried Shiitake Mushrooms:

• 1 pound of Cooked Frozen Mustard Greens has 50.5 times more Calcium, 2.1 times more Iron and 1.3 times more Manganese than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 2.8 times more Copper, 1.5 times more Magnesium, 4.6 times more Phosphorus, 2.3 times more Potassium, 10.5 times more Selenium and 4.8 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Stir-Fried Shiitake Mushrooms contain similar levels of Water per one pound.
• 1 pound of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc
• 1 pound of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stir-Fried Shiitake Mushrooms contains 2.5 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.