Comparing Nutrients in 100 grams Cooked Shiitake Mushrooms VS Boiled Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Cooked Shiitake Mushrooms	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	1.93% 56kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	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	2.15% 2.8g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	2.38% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.46% 0.097mg	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	18.3% 73μg	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	72.2% 65mg	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	Boiled Mustard Spinach	Recommended Dietary Allowance
Calcium	0.3% 3mg	16% 158mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	5.56% 0.05mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	8.87% 0.2mg	11.7% 0.27mg	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	2.57% 18mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	8.4% 285mg	3400mg per day for Men 19-50 years
Selenium	45% 25μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	2.55% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms VS Boiled Mustard Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Shiitake Mushrooms versus 100 g of Boiled Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Shiitake Mushrooms vs Boiled Mustard Spinach:

• 100 grams of Cooked Shiitake Mushrooms have 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 30.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Boiled Mustard Spinach.
• While 100 g of Boiled and Drained Mustard Spinach contain more Vitamin A, 3.5 times more Vitamin B9 and 216.7 times more Vitamin C than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Boiled Mustard Spinach provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Boiled Mustard Spinach have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms no Salt as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cooked Shiitake Mushrooms vs Boiled Mustard Spinach:

• 100 grams of Cooked Shiitake Mushrooms have 17.9 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 41.3 times more Selenium and 12.1 times more Zinc than Boiled Mustard Spinach.
• While 100 g of Boiled and Drained Mustard Spinach contain 52.7 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese and 2.4 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Boiled Mustard Spinach contain similar levels of Water per 100 grams.
• 100 grams of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium
• 100 grams of Boiled Mustard Spinach lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Shiitake Mushrooms have 5.1 times more Carbohydrate than Boiled Mustard Spinach.
• Both Cooked Shiitake Mushrooms and Boiled Mustard Spinach offer comparable quantities of Fiber and Protein per 100 grams.
• Both Cooked Shiitake Mushrooms no Salt as well as Boiled and Drained Mustard Spinach provide inadequate amounts of Energy in 100 grams.