Comparing Nutrients in 100 calories Dried Shiitake Mushrooms VS Frozen Mustard Greens

Weight per 100 calories

• Dried Shiitake Mushrooms: 33.8g
• Frozen Mustard Greens: 500g

Dried Shiitake Mushrooms have 14.8 times more energy per 100g than Frozen Mustard Greens. It has high energy density when compared to other foods. Frozen Mustard Greens, Unprepared having very low energy density.

Discover which food has more nutrients per 100 calories - Dried Shiitake Mushrooms or Frozen Mustard Greens?

Macros Ratio

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

Macro Nutrients

	Dried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.047g	0.79% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	13% 17g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	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	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	10.2% 3.9g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	5.78% 3.24g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.45% 0.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	148% 7.4mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	50.4% 0.66mg	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	13.8% 55μg	173% 690μg	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	1.3% 1.2mg	141% 127mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.67% 52IU	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

	Dried Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	0.37% 3.7mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	37.2% 0.34mg	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	7.26% 0.58mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.6mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	73.7% 1.7mg	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	14% 99mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	6.36% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.4mg	9.67% 145mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	12.6% 466g	3700g per day for Men 19-50 years

Dried Shiitake Mushrooms VS Frozen Mustard Greens Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dried Shiitake Mushrooms or Frozen Mustard Greens?

Lets compare vitamin content per 100 calories of Dried Shiitake Mushrooms vs Frozen Mustard Greens:

• 100 calories of Dried Shiitake Mushrooms have 1.4 times more Vitamin B2, 3 times more Vitamin B3, 77.9 times more Vitamin B5 and more Vitamin D than Frozen Mustard Greens.
• While 100 kcal of Frozen Mustard Greens, Unprepared contain more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B6, 12.5 times more Vitamin B9 and 107 times more Vitamin C than Dried Shiitake Mushrooms.
• 100 calories of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 100 calories of Frozen Mustard Greens have insufficient amounts of Vitamin B5 and Vitamin D
• Both Dried Shiitake Mushrooms as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Dried Shiitake Mushrooms vs Frozen Mustard Greens:

• 100 calories of Dried Shiitake Mushrooms have 5.2 times more Copper, 4.4 times more Selenium and 2.3 times more Zinc than Frozen Mustard Greens.
• While 100 kcal of Frozen Mustard Greens, Unprepared contain 156.1 times more Calcium, 11.1 times more Iron, 1.7 times more Magnesium, 4.3 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 145.2 times more Water than Dried Shiitake Mushrooms.
• 100 calories of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dried Shiitake Mushrooms have 1.5 times more Carbohydrate than Frozen Mustard Greens.
• While 100 kcal of Frozen Mustard Greens, Unprepared contain 27.3 times more Omega 3, 4.2 times more Fiber and 3.8 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Frozen Mustard Greens offer comparable quantities of Energy per 100 calories.
• 100 calories of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Dried Shiitake Mushrooms as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Omega 6 in 100 calories.