Comparing Nutrients in 7 ounces Cooked Shiitake Mushrooms VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Cooked Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	10.5% 7.62g	3.86% 2.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.12mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	15% 0.19mg	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	10.4% 41.7μg	4.47% 18μg	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	0.66% 0.6mg	55.8% 50.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.26% 55.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	980% 1176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	32% 0.29mg	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	11% 0.87mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	NA	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	8.22% 57.5mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	89.5% 49.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.92% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Shiitake Mushrooms vs Boiled Mustard Greens:

• Cooked Shiitake Mushrooms no Salt have 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 29.9 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin D than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain more Vitamin A, 84.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Boiled and Drained Mustard Greens have similar amounts of Vitamin B1 per 7 oz.
• Both Cooked Shiitake Mushrooms no Salt as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cooked Shiitake Mushrooms vs Boiled Mustard Greens:

• Cooked Shiitake Mushrooms no Salt have 6.1 times more Copper, 41.3 times more Selenium and 6 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 39.3 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus and 1.4 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Boiled and Drained Mustard Greens have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Shiitake Mushrooms no Salt have 2.2 times more Energy, 3.2 times more Carbohydrate and 2.7 times more Sugars than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 7.3 times more Omega 3 and 1.6 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Boiled and Drained Mustard Greens have similar amounts of Fiber per 7 oz.
• Both Cooked Shiitake Mushrooms no Salt as well as Boiled and Drained Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.