Comparing Nutrients in 5 ounces Dried Shiitake Mushrooms VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Dried Shiitake Mushrooms	New Zealand Spinach	Recommended Dietary Allowance
Energy	14.5% 420kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	2.73% 3.54g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	0.57% 0.41g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	621% 31mg	8.85% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	33% 0.43mg	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	5.3% 21.3μg	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	47.2% 42.5mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	398% 478μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	New Zealand Spinach	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	813% 7.32mg	14.6% 0.13mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	39.4% 0.91mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	64% 2174mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	12.3% 184mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS New Zealand Spinach per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Shiitake Mushrooms vs New Zealand Spinach:

• 5 ounces of Dried Shiitake Mushrooms have 7.5 times more Vitamin B1, 9.8 times more Vitamin B2, 28.2 times more Vitamin B3, 70.2 times more Vitamin B5, 3.2 times more Vitamin B6, 10.9 times more Vitamin B9 and more Vitamin D than New Zealand Spinach.
• While 5 oz of Raw New Zealand Spinach contain 8.6 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 E and Vitamin K
• 5 ounces of New Zealand Spinach have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Shiitake Mushrooms vs New Zealand Spinach:

• 5 ounces of Dried Shiitake Mushrooms have 55.5 times more Copper, 2.2 times more Iron, 3.4 times more Magnesium, 1.8 times more Manganese, 10.5 times more Phosphorus, 11.8 times more Potassium, 65.9 times more Selenium and 20.2 times more Zinc than New Zealand Spinach.
• While 5 oz of Raw New Zealand Spinach contain 5.3 times more Calcium, 10 times more Sodium and 9.9 times more Water than Dried Shiitake Mushrooms.
• 5 ounces of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 5 ounces of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Shiitake Mushrooms have 21.1 times more Energy, 30.1 times more Carbohydrate, 7.6 times more Sugars, 7.7 times more Fiber and 6.4 times more Protein than New Zealand Spinach.
• While 5 oz of Raw New Zealand Spinach contain 5.1 times more Omega 3 than Dried Shiitake Mushrooms.
• 5 ounces of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 5 ounces of New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• Both Dried Shiitake Mushrooms as well as Raw New Zealand Spinach provide inadequate amounts of Omega 6 in five ounces.