Comparing Nutrients in 5 ounces Boiled Potherb Jute VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Boiled Potherb Jute	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	NA	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.95% 10.3g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	4.65% 3.37g	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	% 3.37g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	40.8% 367μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28.6% 8.58μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37% 147μg	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 46.8mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.25% 25.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	30% 299mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	22.4% 0.2mg	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	55.6% 4.45mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	14% 0.33mg	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	14.6% 102mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute VS Shiitake Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potherb Jute versus 5 oz of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potherb Jute vs Shiitake Mushrooms:

• 5 ounces of Boiled Potherb Jute have 6.1 times more Vitamin B1, 1.9 times more Vitamin B6 and 8 times more Vitamin B9 than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain 4.4 times more Vitamin B3, 20.8 times more Vitamin B5 and more Vitamin D than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Shiitake Mushrooms provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Potherb Jute have insufficient amounts of Vitamin B5 and Vitamin D
• 5 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 5 ounces for Boiled Potherb Jute vs Shiitake Mushrooms:

• 5 ounces of Boiled Potherb Jute have 105.5 times more Calcium, 1.8 times more Copper, 7.7 times more Iron, 3.1 times more Magnesium and 1.8 times more Potassium than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain 1.9 times more Manganese, 1.6 times more Phosphorus, 6.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Shiitake Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Boiled Potherb Jute lack sufficient amounts of Selenium
• 5 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potherb Jute have 1.6 times more Protein than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain 2.4 times more Sugars than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Shiitake Mushrooms offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Boiled and Drained Potherb Jute as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in five ounces.