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

Weight per 500 calories

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

Stir-Fried Shiitake Mushrooms have 1.5 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 500 calories - Boiled Mustard Greens or Stir-Fried Shiitake Mushrooms?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 500 calories of Boiled Mustard Greens have 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.
• While 500 kcal of Stir-Fried Shiitake Mushrooms contain 1.8 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium and 2.9 times more Zinc than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Stir-Fried Shiitake Mushrooms 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 Boiled Mustard Greens have more Omega 3 and 7.1 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While 500 kcal of Stir-Fried Shiitake Mushrooms contain 4.2 times more Omega 6 than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Stir-Fried Shiitake Mushrooms offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Boiled Mustard Greens provide inadequate amounts of Omega 6
• 500 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3