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

Weight per 500 calories

• Boiled New Zealand Spinach with Salt: 4167g
• Cooked Shiitake Mushrooms with Salt: 893g

Cooked Shiitake Mushrooms with Salt have 4.7 times more energy per unit of mass than Boiled and Drained New Zealand Spinach with Salt, which is low in comparison to other foods. Boiled New Zealand Spinach with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.13g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	146% 2.33g	1.67% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	68.3% 88.8g	99% 128g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	154% 58.3g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	97% 54g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	213% 10.7mg	641% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	760% 9.88mg	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	83.3% 333μg	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	741% 667mg	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	342% 51.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10139% 12167μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	200% 2000mg	2.68% 26.8mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	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	344% 27.5mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	317% 1333mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	953% 22mg	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	131% 917mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	30.7% 1045mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	403% 221μg	55μg per day for Men 19-50 years
Sodium	953% 14292mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	108% 12mg	11mg per day for Men 19-50 years
Water	107% 3950g	20% 745g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled New Zealand Spinach with Salt have 3.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.2 times more Vitamin B3, 7 times more Vitamin B6, 1.8 times more Vitamin B9, 248.9 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• While 500 kcal of Cooked Shiitake Mushrooms with Salt contain 3 times more Vitamin B5 and more Vitamin D than Boiled and Drained New Zealand Spinach with Salt.
• 500 calories of Boiled New Zealand Spinach with Salt have insufficient amounts of Vitamin D
• 500 calories of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained New Zealand Spinach with Salt as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Boiled New Zealand Spinach with Salt have 74.7 times more Calcium, 7 times more Iron, 10.7 times more Magnesium, 12 times more Manganese, 3.5 times more Phosphorus, 4.1 times more Potassium, 6.7 times more Sodium and 5.3 times more Water than Cooked Shiitake Mushrooms with Salt.
• While 500 kcal of Cooked Shiitake Mushrooms with Salt contain 2.5 times more Copper and 5.9 times more Selenium than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Cooked Shiitake Mushrooms with Salt contain similar levels of Zinc per 500 calories.
• 500 calories of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled New Zealand Spinach with Salt have 87.1 times more Omega 3, 3.1 times more Fiber and 3.9 times more Protein than Cooked Shiitake Mushrooms with Salt.
• While 500 kcal of Cooked Shiitake Mushrooms with Salt contain 1.4 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Cooked Shiitake Mushrooms with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach with Salt as well as Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Omega 6 in 500 calories.