Comparing Nutrients in 7 ounces Shiitake Mushrooms VS Boiled Potherb Jute

Macros Ratio

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

Macro Nutrients

	Shiitake Mushrooms	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	11% 14.5g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	2.74% 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	0% 0g	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	% 4.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Shiitake Mushrooms have 2.4 times more Sugars and 1.3 times more Fiber than Boiled Potherb Jute.
• While 7 oz of Boiled and Drained Potherb Jute contain 1.6 times more Protein than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Boiled Potherb Jute offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Shiitake Mushrooms as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy in seven ounces.