Comparing Nutrients in 100 grams Stir-Fried Shiitake Mushrooms VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Energy	1.34% 39kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	5.9% 7.68g	3% 3.9g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	8.25% 0.099mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	3.56% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	3.5% 14μg	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	0% 0mg	144% 130mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.5% 21IU	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

	Stir-Fried Shiitake Mushrooms	Mustard Spinach	Recommended Dietary Allowance
Calcium	0.2% 2mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	6.63% 0.53mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	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	16% 111mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Mustard Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Stir-Fried 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 Stir-Fried Shiitake Mushrooms vs Mustard Spinach:

• 100 grams of Stir-Fried Shiitake Mushrooms have 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 5.7 times more Vitamin B3, 7.6 times more Vitamin B5 and more Vitamin D than Mustard Spinach.
• While 100 g of Raw Mustard Spinach contain more Vitamin A, 11.4 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Spinach provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Mustard Spinach have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Stir-Fried Shiitake Mushrooms vs Mustard Spinach:

• 100 grams of Stir-Fried Shiitake Mushrooms have 2.2 times more Copper, 1.7 times more Magnesium, 4 times more Phosphorus, 7.9 times more Selenium and 5.6 times more Zinc than Mustard Spinach.
• While 100 g of Raw Mustard Spinach contain 105 times more Calcium, 2.8 times more Iron, 1.8 times more Manganese and 1.4 times more Potassium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Mustard Spinach contain similar levels of Water per 100 grams.
• 100 grams of Stir-Fried 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 Stir-Fried Shiitake Mushrooms have 2 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Mustard Spinach.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.