Comparing Nutrients in 300 calories Cooked Shiitake MushroomsVS Mustard Greens

Weight per 300 calories

Cooked Shiitake Mushrooms

536g

Mustard Greens

1111g

Cooked Shiitake Mushrooms have 2.1 times more energy per 100g than Mustard Greens. It has low energy density when compared to other foods. Raw Mustard Greens having very low energy density.

Which food has more nutrients per 300 calories - Cooked Shiitake Mushrooms or Mustard Greens?

Macros Ratio

Protein Fat Carbs

Cooked Shiitake Mushrooms

88%

Mustard Greens

34%

11%

55%

300 kcal ▼

Macro Nutrients

Cooked Shiitake Mushroomsvs Mustard Greens

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.18g

Fat

4.8%4.67g

1.18 gvs4.67 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.84%0.27g

Saturated Fat

0.35%0.11g

0.27 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1%0.016g

Omega 3

12.5%0.2g

0.016 gvs0.2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.98%0.17g

Omega 6

1.3%0.22g

0.17 gvs0.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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59.3%77g

Carbohydrate

40%52g

77 gvs52 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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28.4%20.6g

Sugars

20.2%14.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

20.6 gvs14.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.6%11.3g

Fiber

94%35.6g

11.3 gvs35.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.36g

Protein

56.7%31.8g

8.36 gvs31.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Shiitake Mushroomsvs Mustard Greens

0%0μg

Vitamin A

186%1678μg

RAE, retinol activity equivalents

0 μgvs1678 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg

Vitamin B1

74%0.89mg

Thiamine

0.2 mgvs0.89 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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70%0.91mg

Vitamin B2

94%1.22mg

Riboflavin

0.91 mgvs1.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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50.2%8.04mg

Vitamin B3

55.6%8.9mg

Niacin, nicotinic acid, niacinamide

8.04 mgvs8.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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385%19.2mg

Vitamin B5

46.7%2.33mg

Pantothenic acid

19.2 mgvs2.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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65.5%0.85mg

Vitamin B6

154%2mg

Pyridoxine

0.85 mgvs2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28%113μg

Vitamin B9

33.3%133μg

Folates and Folic Acid

113 μgvs133 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.8%1.6mg

Vitamin C

864%778mg

Ascorbic acid

1.6 mgvs778 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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25%150IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

150 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

149%22.3mg

Tocopherols and Tocotrienols

0 mgvs22.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

2384%2861μg

Phytomenadione or phylloquinone

0 μgvs2861 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Shiitake Mushroomsvs Mustard Greens

1.6%16mg

Calcium

128%1278mg

16 mgvs1278 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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533%4.8mg

Copper

204%1.83mg

4.8 mgvs1.83 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29.5%2.36mg

Iron

228%18.2mg

2.36 mgvs18.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%75mg

Magnesium

84.7%356mg

75 mgvs356 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.5%1.1mg

Manganese

1.1 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22%155mg

Phosphorus

92%644mg

155 mgvs644 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.4%627mg

Potassium

125%4267mg

627 mgvs4267 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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242%133μg

Selenium

18%10μg

133 μgvs10 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.43%21.4mg

Sodium

15%222mg

21.4 mgvs222 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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64.8%7.13mg

Zinc

25.3%2.78mg

7.13 mgvs2.78 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12%447g

Water

27.2%1008g

447 gvs1008 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Shiitake Mushrooms vs Mustard Greens:

Cooked Shiitake Mushrooms no Salt have 8.2 times more Vitamin B5 and more Vitamin D than Raw Mustard Greens.
While Raw Mustard Greens contain more Vitamin A, 4.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B6, 484 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
Both Cooked Shiitake Mushrooms no Salt and Raw Mustard Greens have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Cooked Shiitake Mushrooms no Salt as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cooked Shiitake Mushrooms vs Mustard Greens:

Cooked Shiitake Mushrooms no Salt have 2.6 times more Copper, 13.3 times more Selenium and 2.6 times more Zinc than Raw Mustard Greens.
While Raw Mustard Greens contain 79.5 times more Calcium, 7.7 times more Iron, 4.7 times more Magnesium, 4.1 times more Phosphorus, 6.8 times more Potassium, 10.4 times more Sodium and 2.3 times more Water than Cooked Shiitake Mushrooms no Salt.

Comparison of macro-nutrients per 300 calories:

Cooked Shiitake Mushrooms no Salt have 1.5 times more Carbohydrate and 1.4 times more Sugars than Raw Mustard Greens.
While Raw Mustard Greens contain 4 times more Fat, 12.4 times more Omega 3, 3.2 times more Fiber and 3.8 times more Protein than Cooked Shiitake Mushrooms no Salt.
Both Cooked Shiitake Mushrooms no Salt and Raw Mustard Greens have similar amounts of Energy per 300 kcal.
Both Cooked Shiitake Mushrooms no Salt as well as Raw Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Shiitake MushroomsVS Boiled Mustard GreensMustard GreensVS Boiled Mustard Greens

Compare Foods

Comparing Nutrients in 300 calories Cooked Shiitake MushroomsVS Mustard Greens

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Shiitake Mushrooms or Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: