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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.32% 0.054g	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	5.2% 6.77g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	NA	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.68mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	20% 0.26mg	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	68.5% 274μg	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	55.8% 50.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	14.8% 0.13mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	29.2% 0.67mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5% 185g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Stir-Fried Shiitake Mushrooms have 2.1 times more Vitamin B1, 4.5 times more Vitamin B2, 12.3 times more Vitamin B3, 71.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain more Vitamin A, 9.9 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• 7 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Stir-Fried Shiitake Mushrooms have 2.4 times more Copper, 1.3 times more Magnesium, 3.7 times more Phosphorus, 1.9 times more Potassium, 9 times more Selenium and 4.2 times more Zinc than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 58 times more Calcium, 2.4 times more Iron and 1.5 times more Manganese than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and 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 Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Shiitake Mushrooms have 2.3 times more Carbohydrate and 1.4 times more Protein than Frozen Mustard Greens.
• Both Stir-Fried Shiitake Mushrooms and Frozen Mustard Greens offer comparable quantities of Fiber per seven ounces.
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.