Comparing Nutrients in 5 ounces Shiitake Mushrooms VS Boiled Potherb Jute

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Shiitake Mushrooms have 2.4 times more Sugars and 1.3 times more Fiber than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 1.6 times more Protein than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Boiled Potherb Jute offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Shiitake Mushrooms as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy in five ounces.