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

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Mustard Spinach	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	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	4.25% 5.53g	8.37% 11g	130g per day for Men 19-50 years
Sugars	NA	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	10.4% 3.97g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	78% 702μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	56.3% 225μg	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	205% 184mg	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	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

	Mustard Spinach	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	29.8% 298mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	26.6% 2.13mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	5.67% 39.7mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	18.7% 636mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.36% 124g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Mustard Spinach 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 Spinach vs Stir-Fried Shiitake Mushrooms:

• 5 ounces of Mustard Spinach have more Vitamin A, 11.4 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 5.7 times more Vitamin B3, 7.6 times more Vitamin B5 and more Vitamin D than Raw Mustard Spinach.
• Both Mustard Spinach and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Mustard Spinach have insufficient amounts of Vitamin D
• 5 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mustard Spinach as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Mustard Spinach have 105 times more Calcium, 2.8 times more Iron, 1.8 times more Manganese and 1.4 times more Potassium than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 2.2 times more Copper, 1.7 times more Magnesium, 4 times more Phosphorus, 7.9 times more Selenium and 5.6 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Stir-Fried Shiitake Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Mustard Spinach lack sufficient amounts of Selenium and Zinc
• 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 2 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Raw Mustard Spinach.
• Both Raw Mustard Spinach as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.