Comparing Nutrients in 100 grams Dried Shiitake Mushrooms VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Dried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Energy	10.2% 296kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	3% 3.9g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	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	30.3% 11.5g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	17% 9.6g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	55% 495μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	438% 22mg	3.56% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.2% 0.97mg	11.8% 0.15mg	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	40.8% 163μg	39.8% 159μg	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	3.9% 3.5mg	144% 130mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25.7% 154IU	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	Mustard Spinach	Recommended Dietary Allowance
Calcium	1.1% 11mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	574% 5.17mg	8.33% 0.075mg	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	21.5% 1.72mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	51% 1.18mg	17.7% 0.41mg	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	42% 294mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	45% 1534mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	84% 46μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.66mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Mustard Spinach per 100 g

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

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

• 100 grams of Dried Shiitake Mushrooms have 4.4 times more Vitamin B1, 13.7 times more Vitamin B2, 20.8 times more Vitamin B3, 123 times more Vitamin B5, 6.3 times more Vitamin B6 and more Vitamin D than Mustard Spinach.
• While 100 g of Raw Mustard Spinach contain more Vitamin A and 37.1 times more Vitamin C than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Mustard Spinach provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A
• 100 grams of Mustard Spinach have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Dried Shiitake Mushrooms have 68.9 times more Copper, 12 times more Magnesium, 2.9 times more Manganese, 10.5 times more Phosphorus, 3.4 times more Potassium, 57.6 times more Selenium and 45.1 times more Zinc than Mustard Spinach.
• While 100 g of Raw Mustard Spinach contain 19.1 times more Calcium and 9.7 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Mustard Spinach contain similar levels of Iron per 100 grams.
• 100 grams of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 100 grams of Mustard Spinach lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Shiitake Mushrooms have 13.5 times more Energy, 19.3 times more Carbohydrate, 4.1 times more Fiber and 4.4 times more Protein than Mustard Spinach.
• 100 grams of Mustard Spinach provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Raw Mustard Spinach provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.