Comparing Nutrients in 100 grams Cooked Malabar Spinach VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.1% 2.7g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	1.53% 1.1g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	6.44% 58μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.5% 7.04μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.5% 114μg	9.5% 38μg	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	6.56% 5.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.83% 29IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	12.4% 124mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	27% 0.24mg	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	18.5% 1.48mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	4.9% 0.11mg	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	5.14% 36mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 29 times more Vitamin A, 3 times more Vitamin B9 and more Vitamin C than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.7 times more Vitamin B2, 6.3 times more Vitamin B3, 9.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Vitamin B1 per 100 g.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cooked Malabar Spinach vs Oyster Mushrooms:

• Cooked Malabar Spinach has 41.3 times more Calcium, 2.7 times more Magnesium, 2.3 times more Manganese and 3.1 times more Sodium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.2 times more Copper, 3.3 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oyster Mushrooms contain 1.4 times more Energy and 2.2 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oyster Mushrooms have similar amounts of Fiber and Protein per 100 g.
• Both Cooked Malabar Spinach as well as Raw Oyster Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.