Comparing Nutrients in 7 ounces Cooked Frozen Mustard Greens VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Cooked Frozen Mustard Greens	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.17g	115% 150g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	6.05% 4.4g	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	14.6% 5.56g	60% 23g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	78% 703μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	869% 43.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	147% 1.9mg	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	34.7% 139μg	81% 323μg	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	30.4% 27.4mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	554% 665μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	20% 200mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	1139% 10.2mg	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	27.8% 2.22mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	101% 2.33mg	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	6.8% 47.6mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	89.5% 3044mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	5.03% 186g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Dried Shiitake Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Mustard Greens vs Dried Shiitake Mushrooms:

• 7 ounces of Cooked Frozen Mustard Greens have more Vitamin A, 3.9 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 7.5 times more Vitamin B1, 24 times more Vitamin B2, 54.7 times more Vitamin B3, 1368.8 times more Vitamin B5, 8.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin D than Boiled and Drained Frozen Mustard Greens.
• 7 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• 7 ounces of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Mustard Greens as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mustard Greens vs Dried Shiitake Mushrooms:

• 7 ounces of Cooked Frozen Mustard Greens have 9.2 times more Calcium and 9.9 times more Water than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 89.1 times more Copper, 1.5 times more Iron, 10.2 times more Magnesium, 4 times more Manganese, 12.3 times more Phosphorus, 11 times more Potassium, 76.8 times more Selenium and 38.3 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• 7 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc
• 7 ounces of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Shiitake Mushrooms contain 15.6 times more Energy, 24.2 times more Carbohydrate, 6.9 times more Sugars, 4.1 times more Fiber and 4.2 times more Protein than Boiled and Drained Frozen Mustard Greens.
• 7 ounces of Cooked Frozen Mustard Greens provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Mustard Greens as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.