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

Weight per 300 calories

• Stir-Fried Shiitake Mushrooms: 769g
• Mustard Spinach: 1364g

Stir-Fried Shiitake Mushrooms have 1.8 times more energy per 100g than Mustard Spinach. It has low energy density when compared to other foods. Raw Mustard Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	6.88% 1.17g	2.4% 0.41g	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	41% 53g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	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	100% 38g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	750% 6750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	77.3% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	57.8% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	209% 10.5mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	160% 2.1mg	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	542% 2168μg	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	1970% 1773mg	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	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

	Stir-Fried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	286% 2864mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	114% 1.02mg	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	256% 20.5mg	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	241% 5.55mg	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	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	180% 6123mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18.2% 675g	34% 1257g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Mustard Spinach Nutrients Per 300 Kcal

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

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

• 300 calories of Stir-Fried Shiitake Mushrooms have 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 4.3 times more Vitamin B5 and more Vitamin D than Mustard Spinach.
• While 300 kcal of Raw Mustard Spinach contain more Vitamin A, 1.6 times more Vitamin B6, 20.1 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Spinach provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Mustard Spinach have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Stir-Fried Shiitake Mushrooms have 1.2 times more Copper, 2.2 times more Phosphorus, 4.4 times more Selenium and 3.2 times more Zinc than Mustard Spinach.
• While 300 kcal of Raw Mustard Spinach contain 186.1 times more Calcium, 5 times more Iron, 3.2 times more Manganese, 2.4 times more Potassium, 7.4 times more Sodium and 1.9 times more Water than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Spinach 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 2.9 times more Omega 6 than Mustard Spinach.
• While 300 kcal of Raw Mustard Spinach contain more Omega 3 and 1.4 times more Fiber than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Spinach offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 300 calories of Mustard Spinach provide inadequate amounts of Omega 6