Comparing Nutrients in 14 ounces Brown Mushrooms, Italian, Or Crimini VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.8% 18g	130g per day for Men 19-50 years
Sugars	9.4% 6.83g	7.7% 5.6g	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	6.27% 2.4g	21% 7.94g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	273% 2453μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	167% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	112% 100mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2% 12IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	47% 7.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1960% 2352μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	64.4% 0.58mg	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% 1.6mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	NA	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	68% 476mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.85% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Boiled Mustard Greens per 14 oz

Compare the macro and micronutrient content in 14 oz of Brown Mushrooms, Italian, Or Crimini versus 14 oz of Boiled Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brown Mushrooms, Italian, Or Crimini vs Boiled Mustard Greens:

• 14 ounces of Brown Mushrooms, Italian, Or Crimini have 2.3 times more Vitamin B1, 7.8 times more Vitamin B2, 8.8 times more Vitamin B3, 12.5 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin B12 than Boiled Mustard Greens.
• While 14 oz of Boiled and Drained Mustard Greens contain more Vitamin A, more Vitamin C, 178 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Greens provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Boiled Mustard Greens have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brown Mushrooms, Italian, Or Crimini vs Boiled Mustard Greens:

• 14 ounces of Brown Mushrooms, Italian, Or Crimini have 3.4 times more Copper, 2.9 times more Phosphorus, 2.8 times more Potassium, 43.3 times more Selenium and 5 times more Zinc than Boiled Mustard Greens.
• While 14 oz of Boiled and Drained Mustard Greens contain 6.6 times more Calcium, 2.2 times more Iron and 1.4 times more Magnesium than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Greens contain similar levels of Water per 14 ounces.
• 14 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium
• 14 ounces of Boiled Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brown Mushrooms, Italian, Or Crimini have 1.2 times more Sugars than Boiled Mustard Greens.
• While 14 oz of Boiled and Drained Mustard Greens contain 3.3 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Greens offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• 14 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled and Drained Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.