Comparing Nutrients in 5 ounces Frozen Mustard Greens VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Frozen Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.83g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	NA	7.5% 5.44g	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	12.3% 4.68g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	40.6% 366μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	17.3% 0.23mg	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	49% 196μg	7.44% 29.8μg	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	40% 36mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.6% 39.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	16.4% 164mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	141% 1.27mg	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	23% 1.83mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	12.6% 0.29mg	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	6.07% 42.5mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS Cooked Shiitake Mushrooms per 5 oz

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

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

• 5 ounces of Frozen Mustard Greens have more Vitamin A, 1.3 times more Vitamin B1, 6.6 times more Vitamin B9 and 84.3 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 2.8 times more Vitamin B2, 4.8 times more Vitamin B3, 188.9 times more Vitamin B5 and more Vitamin D than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• 5 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Mustard Greens, Unprepared as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Frozen Mustard Greens have 38.7 times more Calcium, 2.9 times more Iron, 1.7 times more Manganese and 1.5 times more Potassium than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 13.4 times more Copper, 35.4 times more Selenium and 5.8 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Cooked Shiitake Mushrooms contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Frozen Mustard Greens lack sufficient amounts of Selenium
• 5 ounces of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Mustard Greens have 1.6 times more Fiber and 1.6 times more Protein than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 4.2 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.