Comparing Nutrients in 500 calories Cooked Shiitake Mushrooms with Salt VS Boiled Mustard Spinach with Salt

Weight per 500 calories

• Cooked Shiitake Mushrooms with Salt: 893g
• Boiled Mustard Spinach with Salt: 3125g

Cooked Shiitake Mushrooms with Salt have 3.5 times more energy per 100g than Boiled Mustard Spinach with Salt. It has low energy density when compared to other foods. Boiled and Drained Mustard Spinach with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms with Salt or Boiled Mustard Spinach with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	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	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	49.3% 18.8g	164% 62.5g	38g per day for Men 19-50 years
Protein	25% 14g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1424% 12813μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	641% 32mg	74.4% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	233% 3.03mg	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	47% 188μg	570% 2281μg	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	2.98% 2.68mg	2257% 2031mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	41.7% 250IU	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

	Cooked Shiitake Mushrooms with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	494% 4938mg	1000mg per day for Men 19-50 years
Copper	889% 8mg	174% 1.56mg	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	49% 3.93mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	367% 8.44mg	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	37% 259mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	262% 8906mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	521% 7813mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	20% 745g	80% 2953g	3700g per day for Men 19-50 years

Cooked Shiitake Mushrooms With Salt VS Boiled Mustard Spinach With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms with Salt or Boiled Mustard Spinach with Salt?

Lets compare vitamin content per 500 calories of Cooked Shiitake Mushrooms with Salt vs Boiled Mustard Spinach with Salt:

• 500 calories of Cooked Shiitake Mushrooms with Salt have 8.6 times more Vitamin B5 and more Vitamin D than Boiled Mustard Spinach with Salt.
• While 500 kcal of Boiled and Drained Mustard Spinach with Salt contain more Vitamin A, 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B6, 12.2 times more Vitamin B9 and 758.3 times more Vitamin C than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Mustard Spinach with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Boiled Mustard Spinach with Salt have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cooked Shiitake Mushrooms with Salt vs Boiled Mustard Spinach with Salt:

• 500 calories of Cooked Shiitake Mushrooms with Salt have 5.1 times more Copper, 11.8 times more Selenium and 3.5 times more Zinc than Boiled Mustard Spinach with Salt.
• While 500 kcal of Boiled and Drained Mustard Spinach with Salt contain 184.3 times more Calcium, 6.4 times more Iron, 1.8 times more Magnesium, 4.6 times more Manganese, 2.2 times more Phosphorus, 8.5 times more Potassium, 3.6 times more Sodium and 4 times more Water than Cooked Shiitake Mushrooms with Salt.
• 500 calories of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Shiitake Mushrooms with Salt have 1.5 times more Carbohydrate than Boiled Mustard Spinach with Salt.
• While 500 kcal of Boiled and Drained Mustard Spinach with Salt contain 3.3 times more Fiber and 3.8 times more Protein than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Mustard Spinach with Salt offer comparable quantities of Energy per 500 calories.