Comparing Nutrients in 300 calories Dried Shiitake Mushrooms VS Boiled Mustard Greens

Weight per 300 calories

• Dried Shiitake Mushrooms: 101g
• Boiled Mustard Greens: 1154g

Dried Shiitake Mushrooms have 11.4 times more energy per 100g than Boiled Mustard Greens. It has high energy density when compared to other foods. Boiled and Drained Mustard Greens having very low energy density.

Which food has more nutrients per 300 calories - Dried Shiitake Mushrooms or Boiled Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Dried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.6% 5.42g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	40% 52g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	22.4% 16.3g	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	30.7% 11.7g	60.7% 23g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	792% 7131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.3% 14.3mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	444% 22mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.2% 0.98mg	87% 1.13mg	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	41.3% 165μg	26% 104μg	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	3.94% 3.55mg	324% 292mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 156IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	137% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5699% 6839μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	1.1% 11mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	582% 5.23mg	187% 1.7mg	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	21.8% 1.74mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	NA	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	42.6% 298mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	45.7% 1555mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	6.92% 104mg	1500mg per day for Men 19-50 years
Zinc	70.6% 7.76mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.26% 9.63g	28.6% 1059g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Shiitake Mushrooms vs Boiled Mustard Greens:

• Dried Shiitake Mushrooms have 1.8 times more Vitamin B2, 2.9 times more Vitamin B3, 16 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain more Vitamin A, 1.6 times more Vitamin B1, 82.3 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Boiled and Drained Mustard Greens have similar amounts of Vitamin B6 per 300 kcal.
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Dried Shiitake Mushrooms vs Boiled Mustard Greens:

• Dried Shiitake Mushrooms have 3.1 times more Copper, 6.7 times more Selenium and 3.1 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 122.1 times more Calcium, 5.8 times more Iron, 1.6 times more Phosphorus, 7.9 times more Sodium and 110 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Boiled and Drained Mustard Greens have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Shiitake Mushrooms have 1.5 times more Carbohydrate than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 5.4 times more Fat, 19.3 times more Omega 3, 7.3 times more Sugars, 2 times more Fiber and 3 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Boiled and Drained Mustard Greens have similar amounts of Energy per 300 kcal.
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.