Comparing Nutrients in 1 pound Mustard Greens VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	4.22% 122kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	8.26% 6g	24% 17.4g	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	38% 14.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	23% 13g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	76% 685μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	326% 16.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	55.5% 0.72mg	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	13.6% 54.4μg	24% 95μg	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	353% 318mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21% 127IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60.8% 9.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	973% 1168μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	52% 522mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	452% 4.06mg	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	93% 7.44mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	40.2% 0.93mg	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	37.6% 263mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	205% 112μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	11% 411g	10.2% 379g	3700g per day for Men 19-50 years

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

• Raw Mustard Greens have more Vitamin A, 2.2 times more Vitamin B1, 233.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 17.1 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin D than Raw Mustard Greens.
• Both Raw Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in 1 lb.

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

• Raw Mustard Greens have 38.3 times more Calcium, 3.7 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus, 3.3 times more Potassium and 5 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 5.4 times more Copper, 27.6 times more Selenium and 5.3 times more Zinc than Raw Mustard Greens.
• Both Raw Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mustard Greens have 6 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 2.1 times more Energy, 3.1 times more Carbohydrate and 2.9 times more Sugars than Raw Mustard Greens.
• Both Raw Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.