Comparing Nutrients in 7 ounces Epazote VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Epazote	Oyster Mushrooms	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	9.3% 12g	130g per day for Men 19-50 years
Sugars	NA	3.04% 2.2g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	12% 4.56g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Epazote	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46.6% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 427μg	19% 75.4μg	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	7.94% 7.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.6% 57.5IU	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

	Epazote	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	54.6% 546mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	54% 0.48mg	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	46.6% 3.73mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	9.75% 0.22mg	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	24.4% 171mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Epazote vs Oyster Mushrooms:

• Raw Epazote has 1.4 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 4.5 times more Vitamin B1, 7.8 times more Vitamin B3, 7.2 times more Vitamin B5 and more Vitamin D than Raw Epazote.
• Both Raw Epazote and Raw Oyster Mushrooms have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Epazote as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Epazote vs Oyster Mushrooms:

• Raw Epazote has 91.7 times more Calcium, 1.4 times more Iron, 6.7 times more Magnesium, 27.4 times more Manganese, 1.5 times more Potassium, 2.4 times more Sodium and 1.4 times more Zinc than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.3 times more Copper, 1.4 times more Phosphorus and 2.9 times more Selenium than Raw Epazote.
• Both Raw Epazote and Raw Oyster Mushrooms have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Epazote has 1.2 times more Carbohydrate and 1.7 times more Fiber than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 10 times more Protein than Raw Epazote.
• Both Raw Epazote and Raw Oyster Mushrooms have similar amounts of Energy per 7 oz.
• Both Raw Epazote as well as Raw Oyster Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.