Comparing Nutrients in 5 ounces Dried Shiitake Mushrooms VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	14.5% 420kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	2.6% 1.87g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.8% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	621% 31mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	19.6% 0.26mg	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	4.25% 17μg	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	110% 99mg	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	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	304% 365μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	813% 7.32mg	26% 0.23mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	10.8% 45.4mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	64% 2174mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Mustard Greens per 5 oz

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

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

• 5 ounces of Dried Shiitake Mushrooms have 3.8 times more Vitamin B1, 11.5 times more Vitamin B2, 17.6 times more Vitamin B3, 104.3 times more Vitamin B5, 5.4 times more Vitamin B6, 13.6 times more Vitamin B9 and more Vitamin D than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain more Vitamin A, 20 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• 5 ounces of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Mustard Greens have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Dried Shiitake Mushrooms have 31.3 times more Copper, 4.1 times more Magnesium, 5.1 times more Phosphorus, 4 times more Potassium, 51.2 times more Selenium and 30.6 times more Zinc than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 10.5 times more Calcium and 9.5 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Mustard Greens contain similar levels of Iron per five ounces.
• 5 ounces of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 5 ounces of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Shiitake Mushrooms have 11 times more Energy, 16.1 times more Carbohydrate, 1.7 times more Sugars, 3.6 times more Fiber and 3.3 times more Protein than Mustard Greens.
• 5 ounces of Mustard Greens provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Raw Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in five ounces.