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

Weight per 300 calories

• Boiled Mustard Greens: 1154g
• Cooked Shiitake Mushrooms: 536g

Cooked Shiitake Mushrooms no Salt have 2.2 times more energy per unit of mass than Boiled and Drained Mustard Greens, which is low in comparison to other foods. Boiled Mustard Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Boiled Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.42g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	59.3% 77g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	28.4% 20.6g	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	60.7% 23g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	792% 7131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	50.2% 8.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	385% 19.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	65.5% 0.85mg	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	26% 104μg	28% 113μg	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	324% 292mg	1.8% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25% 150IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	137% 20.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5699% 6839μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	136% 1362mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	533% 4.8mg	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	125% 10mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	NA	47.5% 1.1mg	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	69.2% 485mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	6.92% 104mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	64.8% 7.13mg	11mg per day for Men 19-50 years
Water	28.6% 1059g	12% 447g	3700g per day for Men 19-50 years

Boiled Mustard Greens VS Cooked Shiitake Mushrooms Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Mustard Greens have more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B6, 181.6 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms.
• While 300 kcal of Cooked Shiitake Mushrooms no Salt contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 13.9 times more Vitamin B5 and more Vitamin D than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled Mustard Greens have insufficient amounts of Vitamin D
• 300 calories of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Boiled Mustard Greens have 84.7 times more Calcium, 4.3 times more Iron, 2 times more Magnesium, 3.1 times more Phosphorus, 3 times more Potassium, 4.8 times more Sodium and 2.4 times more Water than Cooked Shiitake Mushrooms.
• While 300 kcal of Cooked Shiitake Mushrooms no Salt contain 2.8 times more Copper, 19.2 times more Selenium and 2.8 times more Zinc than Boiled and Drained Mustard Greens.
• 300 calories of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Mustard Greens have 15.8 times more Omega 3, 2.1 times more Fiber and 3.5 times more Protein than Cooked Shiitake Mushrooms.
• While 300 kcal of Cooked Shiitake Mushrooms no Salt contain 1.5 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Cooked Shiitake Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Mustard Greens as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Omega 6 in 300 calories.