Comparing Nutrients in 1 pound Mustard Spinach VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Mustard Spinach	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.44% 100kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	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	13.6% 17.7g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	NA	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	33.4% 12.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	18% 9.98g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	249% 2245μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	326% 16.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	180% 721μg	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	655% 590mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	95% 953mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	85% 6.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	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	18% 127mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	60% 2037mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	205% 112μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10.2% 379g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Mustard Spinach has more Vitamin A, 1.8 times more Vitamin B1, 7.6 times more Vitamin B9 and 433.3 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 20.2 times more Vitamin B5 and more Vitamin D than Raw Mustard Spinach.
• Both Mustard Spinach and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Mustard Spinach have insufficient amounts of Vitamin D
• 1 pound of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mustard Spinach as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Mustard Spinach has 70 times more Calcium, 3.4 times more Iron, 2 times more Manganese and 3.8 times more Potassium than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 11.9 times more Copper, 1.3 times more Magnesium, 31 times more Selenium and 7.8 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Cooked Shiitake Mushrooms contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Mustard Spinach lack sufficient amounts of Selenium and Zinc
• 1 pound of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mustard Spinach has 1.3 times more Fiber and 1.4 times more Protein than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 3.7 times more Carbohydrate than Raw Mustard Spinach.
• Both Raw Mustard Spinach as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.