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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Boiled Mustard Spinach	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	0.55% 16kcal	1.34% 39kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.15% 2.8g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	8.25% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.38% 0.12mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	13.4% 0.17mg	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	18.3% 73μg	3.5% 14μg	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	72.2% 65mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.5% 21IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	16% 158mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	18% 0.16mg	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	10% 0.8mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	9.7% 0.22mg	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	2.57% 18mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	8.4% 285mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	8.73% 0.96mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.37% 87.7g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 100 grams of Boiled Mustard Spinach vs Stir-Fried Shiitake Mushrooms:

• 100 grams of Boiled Mustard Spinach have more Vitamin A, 5.2 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• While 100 g of Stir-Fried Shiitake Mushrooms contain 2.4 times more Vitamin B1, 4.4 times more Vitamin B2, 9 times more Vitamin B3, 11.4 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin D than Boiled and Drained Mustard Spinach.
• 100 grams of Boiled Mustard Spinach have insufficient amounts of Vitamin D
• 100 grams of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Mustard Spinach as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Boiled Mustard Spinach have 79 times more Calcium, 1.5 times more Iron and 1.2 times more Manganese than Stir-Fried Shiitake Mushrooms.
• While 100 g of Stir-Fried Shiitake Mushrooms contain 3.3 times more Copper, 2.7 times more Magnesium, 6.2 times more Phosphorus, 10.5 times more Selenium and 8.7 times more Zinc than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Stir-Fried Shiitake Mushrooms contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Boiled Mustard Spinach lack sufficient amounts of Magnesium, Selenium and Zinc
• 100 grams of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Stir-Fried Shiitake Mushrooms contain 2.7 times more Carbohydrate, 1.8 times more Fiber and 2 times more Protein than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy in 100 grams.