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

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Cooked Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.081% 0.026g	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	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	10.5% 7.62g	0.88% 0.64g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.12mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	16.5% 0.21mg	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	34.7% 139μg	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	30.4% 27.4mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	554% 665μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	12.8% 0.12mg	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	27.8% 2.22mg	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	25.4% 0.58mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	8.1% 276mg	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	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.48% 166g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms VS Cooked Frozen Mustard Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Shiitake Mushrooms versus 7 oz of Cooked Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Shiitake Mushrooms have 3.2 times more Vitamin B2, 5.8 times more Vitamin B3, 224.4 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Cooked Frozen Mustard Greens.
• While 7 oz of Boiled and Drained Frozen Mustard Greens contain more Vitamin A, 3.3 times more Vitamin B9, 46 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• Both Cooked Shiitake Mushrooms no Salt as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Cooked Shiitake Mushrooms have 15.4 times more Copper, 1.2 times more Phosphorus, 41.3 times more Selenium and 6.7 times more Zinc than Cooked Frozen Mustard Greens.
• While 7 oz of Boiled and Drained Frozen Mustard Greens contain 33.7 times more Calcium, 2.5 times more Iron and 1.4 times more Manganese than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Cooked Frozen Mustard Greens contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Shiitake Mushrooms have 4.6 times more Carbohydrate and 12 times more Sugars than Cooked Frozen Mustard Greens.
• While 7 oz of Boiled and Drained Frozen Mustard Greens contain 1.3 times more Fiber and 1.5 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.