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

Macros Ratio

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

Macro Nutrients

	Cooked Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.93% 56kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.16% 0.027g	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	2.62% 3.4g	130g per day for Men 19-50 years
Sugars	5.3% 3.84g	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	5.53% 2.1g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	4.45% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 258μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	1.96% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	0.38% 0.019mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10% 0.13mg	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	34.5% 138μg	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	28% 25.3mg	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	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

	Cooked Shiitake Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	0.3% 3mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	7.44% 0.067mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	8.87% 0.2mg	14.7% 0.34mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	45% 25μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	2.5% 93g	3700g per day for Men 19-50 years

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

• Cooked Shiitake Mushrooms no Salt have 2.8 times more Vitamin B2, 4.8 times more Vitamin B3, 188.9 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin D than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain more Vitamin A, 1.3 times more Vitamin B1, 6.6 times more Vitamin B9 and 84.3 times more Vitamin C than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 in 100 g.

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

• Cooked Shiitake Mushrooms no Salt have 13.4 times more Copper, 35.4 times more Selenium and 5.8 times more Zinc than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 38.7 times more Calcium, 2.9 times more Iron, 1.7 times more Manganese, 1.5 times more Potassium and 7.3 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Frozen Mustard Greens, Unprepared have similar amounts of Magnesium, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Shiitake Mushrooms no Salt have 2.8 times more Energy and 4.2 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 8 times more Omega 3, 1.6 times more Fiber and 1.6 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.