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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Boiled Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.77% 0.3g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	0.82% 0.6g	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	NA	0% 0g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	19% 7.14g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	136% 1226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	26.6% 0.35mg	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	6.95% 27.8μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.95% 41.7IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	23.4% 234mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	36% 0.32mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	NA	19.2% 0.44mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.7% 174g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Boiled Mustard Greens vs Stir-Fried Shiitake Mushrooms:

• 7 ounces of Boiled Mustard Greens have more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 7 oz of Stir-Fried Shiitake Mushrooms contain 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 8.9 times more Vitamin B3, 11.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin D than Boiled and Drained Mustard Greens.
• 7 ounces of Boiled Mustard Greens have insufficient amounts of Vitamin D
• 7 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Mustard Greens as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Boiled Mustard Greens have 59 times more Calcium and 1.6 times more Iron than Stir-Fried Shiitake Mushrooms.
• While 7 oz of Stir-Fried Shiitake Mushrooms contain 1.5 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium, 10.5 times more Selenium and 4.4 times more Zinc than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Stir-Fried Shiitake Mushrooms contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Mustard Greens lack sufficient amounts of Selenium
• 7 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Stir-Fried Shiitake Mushrooms contain 1.7 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.