Comparing Nutrients in 100 grams Dried Shiitake Mushrooms VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Dried Shiitake Mushrooms	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	10.2% 296kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.065% 0.011g	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	1.64% 2.13g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	0.34% 0.25g	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	3.7% 1.4g	38g per day for Men 19-50 years
Protein	17% 9.6g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	438% 22mg	5.12% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.2% 0.97mg	18.2% 0.24mg	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	2% 8μg	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	17.8% 16mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	1.1% 11mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	574% 5.17mg	8.56% 0.077mg	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	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	51% 1.18mg	23% 0.53mg	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	45% 1534mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	84% 46μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.66mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Boiled New Zealand Spinach per 100 g

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

Lets compare vitamin content per 100 grams of Dried Shiitake Mushrooms vs Boiled New Zealand Spinach:

• 100 grams of Dried Shiitake Mushrooms have 10 times more Vitamin B1, 11.9 times more Vitamin B2, 36.2 times more Vitamin B3, 85.5 times more Vitamin B5, 4.1 times more Vitamin B6, 20.4 times more Vitamin B9 and more Vitamin D than Boiled New Zealand Spinach.
• While 100 g of Boiled and Drained New Zealand Spinach contain 4.6 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• 100 grams of Dried Shiitake Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Boiled New Zealand Spinach have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Shiitake Mushrooms vs Boiled New Zealand Spinach:

• 100 grams of Dried Shiitake Mushrooms have 67.1 times more Copper, 2.6 times more Iron, 4.1 times more Magnesium, 2.2 times more Manganese, 13.4 times more Phosphorus, 15 times more Potassium, 51.2 times more Selenium and 24.7 times more Zinc than Boiled New Zealand Spinach.
• While 100 g of Boiled and Drained New Zealand Spinach contain 4.4 times more Calcium, 8.2 times more Sodium and 10 times more Water than Dried Shiitake Mushrooms.
• 100 grams of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 100 grams of Boiled New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Shiitake Mushrooms have 24.7 times more Energy, 35.4 times more Carbohydrate, 8.8 times more Sugars, 8.2 times more Fiber and 7.4 times more Protein than Boiled New Zealand Spinach.
• While 100 g of Boiled and Drained New Zealand Spinach contain 4.3 times more Omega 3 than Dried Shiitake Mushrooms.
• 100 grams of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 100 grams of Boiled New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• Both Dried Shiitake Mushrooms as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Omega 6 in 100 grams.