Comparing Nutrients in 500 calories Stir-Fried Shiitake Mushrooms VS Boiled Mustard Greens

Weight per 500 calories

• Stir-Fried Shiitake Mushrooms: 1282g
• Boiled Mustard Greens: 1923g

Stir-Fried Shiitake Mushrooms have 1.5 times more energy per 100g than Boiled Mustard Greens. It has low energy density when compared to other foods. Boiled and Drained Mustard Greens having very low energy density.

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Boiled Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	9.3% 9.04g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	37.4% 27g	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	% 3.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	121% 46g	101% 38.5g	38g per day for Men 19-50 years
Protein	79% 44.2g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	1321% 11885μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	65.7% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	349% 17.4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	145% 1.9mg	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	45% 179μg	43.3% 173μg	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	541% 487mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45% 269IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	228% 34.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9498% 11398μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	2.56% 25.6mg	227% 2269mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	312% 2.8mg	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	85% 6.8mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	NA	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	203% 1423mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	123% 4179mg	92% 3115mg	3400mg per day for Men 19-50 years
Selenium	147% 80.8μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	38.5% 4.23mg	11mg per day for Men 19-50 years
Water	30.4% 1125g	47.7% 1765g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Boiled Mustard Greens Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Boiled Mustard Greens?

Lets compare vitamin content per 500 calories of Stir-Fried Shiitake Mushrooms vs Boiled Mustard Greens:

• 500 calories of Stir-Fried Shiitake Mushrooms have 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 6 times more Vitamin B3, 7.6 times more Vitamin B5 and more Vitamin D than Boiled Mustard Greens.
• While 500 kcal of Boiled and Drained Mustard Greens contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Boiled Mustard Greens provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Boiled Mustard Greens have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Shiitake Mushrooms vs Boiled Mustard Greens:

• 500 calories of Stir-Fried Shiitake Mushrooms have 1.8 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium and 2.9 times more Zinc than Boiled Mustard Greens.
• While 500 kcal of Boiled and Drained Mustard Greens contain 88.5 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 2.7 times more Sodium and 1.6 times more Water than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Boiled Mustard Greens contain similar levels of Magnesium per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried Shiitake Mushrooms have 4.2 times more Omega 6 than Boiled Mustard Greens.
• While 500 kcal of Boiled and Drained Mustard Greens contain more Omega 3 and 7.1 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Boiled Mustard Greens offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 500 calories of Boiled Mustard Greens provide inadequate amounts of Omega 6