Comparing Nutrients in 7 ounces Boiled Potherb Jute VS Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

	Boiled Potherb Jute	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	6.5% 4.72g	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	% 4.72g	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% 4.96g	38g per day for Men 19-50 years
Protein	13% 7.3g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	57% 514μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40% 12μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.6% 206μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.8% 65.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	42% 419mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	31.3% 0.28mg	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	78% 6.23mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	20% 0.46mg	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	20.4% 143mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute VS Shiitake Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potherb Jute versus 7 oz of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potherb Jute vs Shiitake Mushrooms:

• 7 ounces of Boiled Potherb Jute have 6.1 times more Vitamin B1, 1.9 times more Vitamin B6 and 8 times more Vitamin B9 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 4.4 times more Vitamin B3, 20.8 times more Vitamin B5 and more Vitamin D than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Shiitake Mushrooms provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Potherb Jute have insufficient amounts of Vitamin B5 and Vitamin D
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Boiled Potherb Jute vs Shiitake Mushrooms:

• 7 ounces of Boiled Potherb Jute have 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 Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.9 times more Manganese, 1.6 times more Phosphorus, 6.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Shiitake Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Potherb Jute lack sufficient amounts of Selenium
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Potherb Jute have 1.6 times more Protein than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 2.4 times more Sugars than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Shiitake Mushrooms offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Boiled and Drained Potherb Jute as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in seven ounces.