Comparing Nutrients in 7 ounces Cooked Malabar Spinach VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	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	4.14% 5.38g	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	11% 4.17g	12% 4.56g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	56.6% 226μg	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	13% 11.7mg	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

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	24.6% 246mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	36.7% 2.94mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	10.2% 71.4mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	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	7.28% 109mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 29 times more Vitamin A, 3 times more Vitamin B9 and more Vitamin C than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.7 times more Vitamin B2, 6.3 times more Vitamin B3, 9.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Vitamin B1 per 7 oz.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 41.3 times more Calcium, 2.7 times more Magnesium, 2.3 times more Manganese and 3.1 times more Sodium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.2 times more Copper, 3.3 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oyster Mushrooms contain 1.4 times more Energy and 2.2 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Fiber and Protein per 7 oz.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.