Comparing Nutrients in 7 ounces Dried Shiitake Mushrooms VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	20.3% 587kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	3.6% 2.6g	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	60% 23g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	34% 19g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	869% 43.5mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	27.5% 0.36mg	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	81% 323μg	5.95% 24μg	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	7.7% 6.95mg	154% 139mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51% 306IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	2.2% 22mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	1139% 10.2mg	36.4% 0.33mg	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	42.7% 3.4mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	83.3% 583mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	89.5% 3044mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.51% 19g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Mustard Greens per 7 oz

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

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

• 7 ounces of Dried Shiitake Mushrooms have 3.8 times more Vitamin B1, 11.5 times more Vitamin B2, 17.6 times more Vitamin B3, 104.3 times more Vitamin B5, 5.4 times more Vitamin B6, 13.6 times more Vitamin B9 and more Vitamin D than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain more Vitamin A, 20 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• 7 ounces of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Mustard Greens have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Shiitake Mushrooms have 31.3 times more Copper, 4.1 times more Magnesium, 5.1 times more Phosphorus, 4 times more Potassium, 51.2 times more Selenium and 30.6 times more Zinc than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 10.5 times more Calcium and 9.5 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Mustard Greens contain similar levels of Iron per seven ounces.
• 7 ounces of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Shiitake Mushrooms have 11 times more Energy, 16.1 times more Carbohydrate, 1.7 times more Sugars, 3.6 times more Fiber and 3.3 times more Protein than Mustard Greens.
• 7 ounces of Mustard Greens provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Raw Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Dried Shiitake Mushrooms VS Mustard Greens

What are the health benefits of Dried Shiitake Mushrooms compared to Mustard Greens?

Dried Shiitake mushrooms are a good source of B vitamins, minerals, and antioxidants, which can help boost the immune system, improve heart health, and support overall well-being. Mustard greens are rich in vitamins A, C, and K, as well as fiber and antioxidants, which can help promote healthy digestion, skin, and bone health. Both are nutritious options, but each offers unique health benefits.

Can I lose weight easier by eating more Dried Shiitake Mushrooms or Mustard Greens?

Both dried shiitake mushrooms and mustard greens can be beneficial for weight loss due to their low calorie and high fiber content. However, mustard greens are lower in calories and higher in fiber compared to dried shiitake mushrooms. Therefore, incorporating more mustard greens into your diet may help you lose weight more easily. Remember to focus on a balanced diet and regular physical activity for sustainable weight loss.

Should I eat more Dried Shiitake Mushrooms or more Mustard Greens to gain more muscles while training consistently?

Both dried shiitake mushrooms and mustard greens are nutritious options that can support muscle growth when training consistently. Dried shiitake mushrooms are a good source of protein, fiber, and essential nutrients like vitamin D, which can help with muscle recovery and growth. Mustard greens are also rich in vitamins, minerals, and antioxidants that support overall health and muscle function. To maximize muscle gain, it's important to have a balanced diet that includes a variety of plant-based protein sources like legumes, nuts, seeds, and whole grains in addition to dried shiitake mushrooms and mustard greens.

What is the environmental impact of producing Dried Shiitake Mushrooms compared to Mustard Greens?

Producing dried shiitake mushrooms generally has a lower environmental impact compared to growing mustard greens. Mushrooms require less water, land, and resources to grow, making them a more sustainable option. Additionally, mushrooms have a lower carbon footprint and produce less greenhouse gas emissions compared to leafy greens like mustard greens.