Comparing Nutrients in 500 calories Mustard Greens VS Cooked Shiitake Mushrooms

Weight per 500 calories

• Mustard Greens: 1852g
• Cooked Shiitake Mushrooms: 893g

Cooked Shiitake Mushrooms no Salt have 2.1 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.

Which food has more nutrients per 500 calories - Mustard Greens or Cooked Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.78g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1.67% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	99% 128g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	47.3% 34.3g	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	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	156% 59.3g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	95% 53g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	311% 2796μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.5mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	641% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	256% 3.33mg	109% 1.4mg	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	55.6% 222μg	47% 188μg	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	1440% 1296mg	2.98% 2.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	41.7% 250IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	248% 37.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3974% 4769μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	213% 2130mg	2.68% 26.8mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	889% 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	380% 30.4mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	141% 593mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.82mg	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	153% 1074mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	209% 7111mg	30.7% 1045mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	403% 221μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	108% 12mg	11mg per day for Men 19-50 years
Water	45.4% 1680g	20% 745g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mustard Greens vs Cooked Shiitake Mushrooms:

• Raw Mustard Greens have more Vitamin A, 4.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B6, 484 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 8.2 times more Vitamin B5 and more Vitamin D than Raw Mustard Greens.
• Both Raw Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Raw Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mustard Greens vs Cooked Shiitake Mushrooms:

• Raw Mustard Greens have 79.5 times more Calcium, 7.7 times more Iron, 4.7 times more Magnesium, 4.1 times more Phosphorus, 6.8 times more Potassium, 10.4 times more Sodium and 2.3 times more Water than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 2.6 times more Copper, 13.3 times more Selenium and 2.6 times more Zinc than Raw Mustard Greens.

Comparison of macro-nutrients per 500 calories:

• Raw Mustard Greens have 4 times more Fat, 12.4 times more Omega 3, 3.2 times more Fiber and 3.8 times more Protein than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.5 times more Carbohydrate and 1.4 times more Sugars than Raw Mustard Greens.
• Both Raw Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Energy per 500 kcal.
• Both Raw Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.