Comparing Nutrients in 300 calories Stir-Fried Shiitake Mushrooms VS Boiled Mustard Greens

Weight per 300 calories

• Stir-Fried Shiitake Mushrooms: 769g
• Boiled Mustard Greens: 1154g

Stir-Fried Shiitake Mushrooms have 1.5 times more energy per 100g than Boiled Mustard Greens. It has low energy density when compared to other foods. Boiled and Drained Mustard Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Boiled Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	5.6% 5.42g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.88% 1.17g	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	45.4% 59g	40% 52g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0% 0g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	60.7% 23g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	63.5% 0.76mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	209% 10.5mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	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	27% 108μg	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	0% 0mg	324% 292mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 162IU	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

	Stir-Fried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	51% 4.08mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	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	122% 854mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	6.92% 104mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	18.2% 675g	28.6% 1059g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Boiled Mustard Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Boiled Mustard Greens?

Lets compare vitamin content per 300 calories of Stir-Fried Shiitake Mushrooms vs Boiled Mustard Greens:

• 300 calories of Stir-Fried Shiitake Mushrooms have 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 6 times more Vitamin B3, 7.6 times more Vitamin B5 and more Vitamin D than Boiled Mustard Greens.
• While 300 kcal of Boiled and Drained Mustard Greens contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Boiled Mustard Greens provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 300 calories of Boiled Mustard Greens have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Shiitake Mushrooms vs Boiled Mustard Greens:

• 300 calories of Stir-Fried Shiitake Mushrooms have 1.8 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium and 2.9 times more Zinc than Boiled Mustard Greens.
• While 300 kcal of Boiled and Drained Mustard Greens contain 88.5 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 2.7 times more Sodium and 1.6 times more Water than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Boiled Mustard Greens contain similar levels of Magnesium per 300 calories.
• 300 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Shiitake Mushrooms have 4.2 times more Omega 6 than Boiled Mustard Greens.
• While 300 kcal of Boiled and Drained Mustard Greens contain more Omega 3 and 7.1 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Boiled Mustard Greens offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 300 calories of Boiled Mustard Greens provide inadequate amounts of Omega 6