Comparing Nutrients in 100 grams Mustard Greens VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.67g	11% 14.4g	130g per day for Men 19-50 years
Sugars	1.82% 1.32g	5.3% 3.84g	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	8.42% 3.2g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.2% 0.16mg	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% 12μg	5.25% 21μg	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	77.8% 70mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.67% 28IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	215% 258μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	11.5% 115mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	100% 0.9mg	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	20.5% 1.64mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	NA	8.87% 0.2mg	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	8.3% 58mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.26% 83.5g	3700g per day for Men 19-50 years

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

• Raw Mustard Greens have more Vitamin A, 2.2 times more Vitamin B1, 233.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 17.1 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin D than Raw Mustard Greens.
• Both Raw Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B6 per 100 g.
• Both Raw Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in 100 g.

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

• Raw Mustard Greens have 38.3 times more Calcium, 3.7 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus, 3.3 times more Potassium and 5 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 5.4 times more Copper, 27.6 times more Selenium and 5.3 times more Zinc than Raw Mustard Greens.
• Both Raw Mustard Greens and Cooked Shiitake Mushrooms no Salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Mustard Greens have 6 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 2.1 times more Energy, 3.1 times more Carbohydrate and 2.9 times more Sugars than Raw Mustard Greens.
• Both Raw Mustard Greens as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.