Comparing Nutrients in 500 calories Cooked Malabar Spinach VS Oyster Mushrooms

Weight per 500 calories

• Cooked Malabar Spinach: 2174g
• Oyster Mushrooms: 1515g

Raw Oyster Mushrooms have 1.4 times more energy per unit of mass than Cooked Malabar Spinach, which is low in comparison to other foods. Cooked Malabar Spinach having very low energy density.

Which food has more nutrients per 500 calories - Cooked Malabar Spinach or Oyster Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	23% 17g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	120% 45.7g	92% 35g	38g per day for Men 19-50 years
Protein	116% 64.8g	89.6% 50g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	140% 1261μg	3.37% 30.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	216% 2.8mg	407% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	469% 75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.93mg	391% 19.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	356% 107μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	620% 2478μg	144% 576μg	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	143% 128mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	73.2% 439IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	270% 2696mg	4.55% 45.5mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	411% 3.7mg	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	402% 32mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	248% 1043mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	74.4% 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	112% 783mg	260% 1818mg	700mg per day for Men 19-50 years
Potassium	164% 5565mg	187% 6364mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	71.6% 39.4μg	55μg per day for Men 19-50 years
Sodium	79.7% 1196mg	18% 273mg	1500mg per day for Men 19-50 years
Zinc	59.3% 6.52mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	54.3% 2011g	36.5% 1351g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 41.6 times more Vitamin A, 1.2 times more Vitamin B1, 4.3 times more Vitamin B9 and more Vitamin C than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.9 times more Vitamin B2, 4.4 times more Vitamin B3, 6.7 times more Vitamin B5 and more Vitamin D than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Vitamin B6 per 500 kcal.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 59.3 times more Calcium, 1.6 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 4.4 times more Sodium and 1.5 times more Water than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.5 times more Copper, 2.3 times more Phosphorus, 2 times more Selenium and 1.8 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Malabar Spinach has 2.7 times more Fat, 1.3 times more Fiber and 1.3 times more Protein than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.6 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Energy per 500 kcal.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.