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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	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	11.7% 15.2g	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	16.4% 0.2mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.68mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	6.95% 27.8μg	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% 0mg	30.4% 27.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.95% 41.7IU	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

	Stir-Fried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	13% 1.05mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	31.5% 220mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.03% 186g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Stir-Fried 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 Stir-Fried Shiitake Mushrooms vs Cooked Frozen Mustard Greens:

• 7 ounces of Stir-Fried Shiitake Mushrooms have 2.5 times more Vitamin B1, 5.2 times more Vitamin B2, 15 times more Vitamin B3, 85 times more Vitamin B5, 1.6 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, 5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• 7 ounces of Stir-Fried 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 Stir-Fried Shiitake Mushrooms as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Stir-Fried Shiitake Mushrooms have 2.8 times more Copper, 1.5 times more Magnesium, 4.6 times more Phosphorus, 2.3 times more Potassium, 10.5 times more Selenium and 4.8 times more Zinc than Cooked Frozen Mustard Greens.
• While 7 oz of Boiled and Drained Frozen Mustard Greens contain 50.5 times more Calcium, 2.1 times more Iron and 1.3 times more Manganese than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Frozen Mustard Greens contain similar levels of Water per seven ounces.
• 7 ounces of Stir-Fried 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 Stir-Fried Shiitake Mushrooms have 2.5 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Cooked Frozen Mustard Greens.
• Both Stir-Fried Shiitake Mushrooms as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.