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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	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	11.7% 15.2g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	16.4% 0.2mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.68mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	6.95% 27.8μg	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	0% 0mg	154% 139mg	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	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

	Stir-Fried Shiitake Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	13% 1.05mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	31.5% 220mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.86% 180g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Stir-Fried Shiitake Mushrooms have 1.2 times more Vitamin B1, 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.5 times more Vitamin B5 and more Vitamin D than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Greens provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Mustard Greens have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Stir-Fried Shiitake Mushrooms have 1.9 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 57.5 times more Calcium, 3.1 times more Iron and 1.7 times more Magnesium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Greens contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Stir-Fried 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 Stir-Fried Shiitake Mushrooms have 1.6 times more Carbohydrate and 1.2 times more Protein than Mustard Greens.
• Both Stir-Fried Shiitake Mushrooms and Mustard Greens offer comparable quantities of Fiber per seven ounces.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.