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

Weight per 300 calories

• Mustard Greens: 1111g
• Stir-Fried Shiitake Mushrooms: 769g

Stir-Fried Shiitake Mushrooms have 1.4 times more energy per unit of mass than Raw Mustard Greens, which is low in comparison to other foods. Mustard Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	6.88% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	45.4% 59g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	3.2% 2.3g	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	0% 0g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	94% 35.6g	73% 27.7g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	186% 1678μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.7% 2.33mg	209% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	103% 1.34mg	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	33.3% 133μg	27% 108μg	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	864% 778mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27% 162IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2384% 2861μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	128% 1278mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	139% 1.25mg	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	228% 18.2mg	51% 4.08mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	NA	74.6% 1.7mg	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	92% 644mg	122% 854mg	700mg per day for Men 19-50 years
Potassium	125% 4267mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	27.2% 1008g	18.2% 675g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Mustard Greens have more Vitamin A, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 4.5 times more Vitamin B5 and more Vitamin D than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Mustard Greens have insufficient amounts of Vitamin D
• 300 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Mustard Greens as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Mustard Greens have 83.1 times more Calcium, 1.5 times more Copper, 4.5 times more Iron, 2.4 times more Magnesium, 1.7 times more Potassium, 5.8 times more Sodium and 1.5 times more Water than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 1.3 times more Phosphorus, 4.8 times more Selenium and 2.7 times more Zinc than Raw Mustard Greens.
• 300 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mustard Greens have more Omega 3, 6.4 times more Sugars and 1.3 times more Fiber than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 5.3 times more Omega 6 than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Mustard Greens provide inadequate amounts of Omega 6
• 300 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3