Comparing Nutrients in 7 ounces Boiled Mustard Greens with Salt VS Cooked Shiitake Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens with Salt	31%	13%	56%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Boiled Mustard Greens with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	22% 28.6g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	10.5% 7.62g	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	10.4% 3.97g	11% 4.17g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	116% 1046μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	142% 7.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	24.3% 0.32mg	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	4.47% 18μg	10.4% 41.7μg	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	55.8% 50.2mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.26% 55.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.5% 3.53mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	980% 1176μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	23.4% 234mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	198% 1.78mg	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	21.6% 1.73mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	17.6% 0.4mg	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	12% 83.3mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	89.5% 49.2μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens with Salt VS Cooked Shiitake Mushrooms with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Mustard Greens with Salt vs Cooked Shiitake Mushrooms with Salt:

• 7 ounces of Boiled Mustard Greens with Salt have more Vitamin A, 84.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• While 7 oz of Cooked Shiitake Mushrooms with Salt contain 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 29.9 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin D than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Cooked Shiitake Mushrooms with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Mustard Greens with Salt have insufficient amounts of Vitamin D
• 7 ounces of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Mustard Greens with Salt as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Mustard Greens with Salt vs Cooked Shiitake Mushrooms with Salt:

• 7 ounces of Boiled Mustard Greens with Salt have 39.3 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus and 1.4 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• While 7 oz of Cooked Shiitake Mushrooms with Salt contain 9.1 times more Copper, 41.3 times more Selenium and 8.9 times more Zinc than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Cooked Shiitake Mushrooms with Salt contain similar levels of Magnesium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Mustard Greens with Salt have 1.6 times more Protein than Cooked Shiitake Mushrooms with Salt.
• While 7 oz of Cooked Shiitake Mushrooms with Salt contain 3.2 times more Carbohydrate and 2.7 times more Sugars than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Cooked Shiitake Mushrooms with Salt offer comparable quantities of Fiber per seven ounces.
• Both Boiled and Drained Mustard Greens with Salt as well as Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.