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

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	4.22% 122kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	16.3% 21g	26.8% 35g	130g per day for Men 19-50 years
Sugars	8.26% 6g	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	38% 14.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	23% 13g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Stir-Fried 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	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	123% 6.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	13.6% 54.4μg	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	353% 318mg	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	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	52% 522mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	93% 7.44mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	NA	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	37.6% 263mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	43.5% 1479mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11% 411g	10.8% 398g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Mustard Greens vs Stir-Fried Shiitake Mushrooms:

• 1 pound of Mustard Greens has more Vitamin A, 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 B2, 4.8 times more Vitamin B3, 6.5 times more Vitamin B5 and more Vitamin D than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Mustard Greens have insufficient amounts of Vitamin D
• 1 pound of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Mustard Greens as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Mustard Greens has 57.5 times more Calcium, 3.1 times more Iron and 1.7 times more Magnesium than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 1.9 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Mustard Greens lack sufficient amounts of Selenium
• 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 1.6 times more Carbohydrate than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms offer comparable quantities of Fiber and Protein per one pound.
• Both Raw Mustard Greens as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.