Comparing Nutrients in 5 ounces Mustard Greens VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.6g	8.37% 11g	130g per day for Men 19-50 years
Sugars	2.6% 1.87g	0.59% 0.43g	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	0% 0g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.54g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	23.8% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	19% 0.25mg	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	4.25% 17μg	4.96% 20μg	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	110% 99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.96% 29.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.85mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	304% 365μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	16.3% 163mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	25.7% 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	29% 2.32mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	NA	13.7% 0.32mg	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	11.7% 82.2mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Greens VS Stir-Fried Shiitake Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Mustard Greens vs Stir-Fried Shiitake Mushrooms:

• 5 ounces of Mustard Greens have more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.5 times more Vitamin B5 and more Vitamin D than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Mustard Greens have insufficient amounts of Vitamin D
• 5 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Mustard Greens as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Mustard Greens vs Stir-Fried Shiitake Mushrooms:

• 5 ounces of Mustard Greens have 57.5 times more Calcium, 3.1 times more Iron and 1.7 times more Magnesium than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 1.9 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Mustard Greens lack sufficient amounts of Selenium
• 5 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Stir-Fried Shiitake Mushrooms contain 1.6 times more Carbohydrate than Raw Mustard Greens.
• Both Mustard Greens and Stir-Fried Shiitake Mushrooms offer comparable quantities of Fiber and Protein per five ounces.
• Both Raw Mustard Greens as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.