Comparing Nutrients in 100 grams Cooked Shiitake Mushrooms with Salt VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	1.93% 56kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	2.4% 3.1g	130g per day for Men 19-50 years
Sugars	5.3% 3.84g	0.44% 0.32g	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	5.53% 2.1g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.3% 354μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.3% 0.11mg	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	5.25% 21μg	17.5% 70μg	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	0.33% 0.3mg	15.3% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.67% 28IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	279% 335μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	0.3% 3mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	6.44% 0.058mg	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	5.5% 0.44mg	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	8.87% 0.2mg	12.8% 0.29mg	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	4.14% 29mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	45% 25μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	17.4% 261mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Shiitake Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• Cooked Shiitake Mushrooms with Salt have 3.2 times more Vitamin B2, 5.8 times more Vitamin B3, 224.4 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Boiled Frozen Mustard Greens, drained with Salt.
• While Boiled Frozen Mustard Greens, drained with Salt contain more Vitamin A, 3.3 times more Vitamin B9, 46 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Frozen Mustard Greens, drained with Salt have similar amounts of Vitamin B1 per 100 g.
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cooked Shiitake Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• Cooked Shiitake Mushrooms with Salt have 15.4 times more Copper, 1.2 times more Phosphorus, 41.3 times more Selenium and 6.7 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• While Boiled Frozen Mustard Greens, drained with Salt contain 33.7 times more Calcium, 2.5 times more Iron and 1.4 times more Manganese than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Boiled Frozen Mustard Greens, drained with Salt have similar amounts of Magnesium, Potassium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Shiitake Mushrooms with Salt have 2.9 times more Energy, 4.6 times more Carbohydrate and 12 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
• While Boiled Frozen Mustard Greens, drained with Salt contain 7.3 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.