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

Weight per 300 calories

• Dried Shiitake Mushrooms: 101g
• Boiled Mustard Spinach: 1875g

Dried Shiitake Mushrooms have 18.5 times more energy per 100g than Boiled Mustard Spinach. It has high energy density when compared to other foods. Boiled and Drained Mustard Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Dried Shiitake Mushrooms or Boiled Mustard Spinach?

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Dried Shiitake Mushrooms	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	NA	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	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	NA	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	99% 37.5g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	854% 7688μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.3% 14.3mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	444% 22mg	44.6% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.2% 0.98mg	140% 1.8mg	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	342% 1369μg	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	1354% 1219mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Boiled Mustard Spinach	Recommended Dietary Allowance
Calcium	1.1% 11mg	296% 2963mg	1000mg per day for Men 19-50 years
Copper	582% 5.23mg	104% 0.94mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	220% 5.06mg	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	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	45.7% 1555mg	157% 5344mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	70.6% 7.76mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.26% 9.63g	48% 1772g	3700g per day for Men 19-50 years

Dried Shiitake Mushrooms VS Boiled Mustard Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Shiitake Mushrooms or Boiled Mustard Spinach?

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

• 300 calories of Dried Shiitake Mushrooms have 1.8 times more Vitamin B3, 9.9 times more Vitamin B5 and more Vitamin D than Boiled Mustard Spinach.
• While 300 kcal of Boiled and Drained Mustard Spinach contain more Vitamin A, 2.5 times more Vitamin B1, 1.9 times more Vitamin B6, 8.3 times more Vitamin B9 and 343.6 times more Vitamin C than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Boiled Mustard Spinach provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Boiled Mustard Spinach have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Dried Shiitake Mushrooms have 5.6 times more Copper, 4.2 times more Selenium and 3.8 times more Zinc than Boiled Mustard Spinach.
• While 300 kcal of Boiled and Drained Mustard Spinach contain 265.7 times more Calcium, 8.6 times more Iron, 4.2 times more Manganese, 3.4 times more Potassium, 19.9 times more Sodium and 184 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Boiled Mustard Spinach contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Shiitake Mushrooms have 1.5 times more Carbohydrate than Boiled Mustard Spinach.
• While 300 kcal of Boiled and Drained Mustard Spinach contain 3.2 times more Fiber and 3.3 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Boiled Mustard Spinach offer comparable quantities of Energy per 300 calories.