Comparing Nutrients in 5 ounces Dried Shiitake Mushrooms VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Dried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	14.5% 420kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	2.76% 2g	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	43% 16.3g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 876μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	621% 31mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	10.7% 0.14mg	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	57.8% 231μg	3.2% 12.8μg	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	5.5% 4.96mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	36.4% 218IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	700% 840μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	813% 7.32mg	23% 0.21mg	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	30.5% 2.44mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	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	59.5% 417mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	64% 2174mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Shiitake Mushrooms vs Boiled Mustard Greens:

• Dried Shiitake Mushrooms have 7.3 times more Vitamin B1, 20.2 times more Vitamin B2, 32.6 times more Vitamin B3, 182.5 times more Vitamin B5, 9.8 times more Vitamin B6, 18.1 times more Vitamin B9 and more Vitamin D than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain more Vitamin A, 7.2 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dried Shiitake Mushrooms vs Boiled Mustard Greens:

• Dried Shiitake Mushrooms have 35.4 times more Copper, 2 times more Iron, 10.2 times more Magnesium, 7 times more Phosphorus, 9.5 times more Potassium, 76.8 times more Selenium and 34.8 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 10.7 times more Calcium and 9.7 times more Water than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 5 ounces:

• Dried Shiitake Mushrooms have 11.4 times more Energy, 2.1 times more Fat, 16.7 times more Carbohydrate, 1.6 times more Sugars, 5.8 times more Fiber and 3.7 times more Protein than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 1.7 times more Omega 3 than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.