Comparing Nutrients in 14 ounces Boiled White Mushrooms with Salt VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Boiled White Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	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	16% 21g	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	13% 9.3g	1.75% 1.27g	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	23% 8.73g	29.2% 11g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	156% 1405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	33% 0.43mg	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% 71.4μg	69.5% 278μg	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	17.6% 16mg	61% 54.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1108% 1330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	40% 401mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	25.6% 0.23mg	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	86.3% 6.9mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	50.7% 1.17mg	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	49.3% 345mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	69% 1036mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.77% 361g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms with Salt VS Cooked Frozen Mustard Greens with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled White Mushrooms with Salt versus 14 oz of Cooked Frozen Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled White Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• 14 ounces of Boiled White Mushrooms with Salt have 1.8 times more Vitamin B1, 5.7 times more Vitamin B2, 17.3 times more Vitamin B3 and 135 times more Vitamin B5 than Cooked Frozen Mustard Greens with Salt.
• While 14 oz of Boiled Frozen Mustard Greens, drained with Salt contain more Vitamin A, 3.9 times more Vitamin B9, 3.5 times more Vitamin C, 135 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 14 ounces of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled White Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• 14 ounces of Boiled White Mushrooms with Salt have 8.7 times more Copper, 1.6 times more Iron, 3.6 times more Phosphorus, 2.6 times more Potassium, 22.3 times more Selenium and 4.4 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 14 oz of Boiled Frozen Mustard Greens, drained with Salt contain 16.8 times more Calcium and 2.6 times more Manganese than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Magnesium, Sodium and Water per 14 ounces.
• 14 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium
• 14 ounces of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled White Mushrooms with Salt have 1.7 times more Carbohydrate and 7.3 times more Sugars than Cooked Frozen Mustard Greens with Salt.
• While 14 oz of Boiled Frozen Mustard Greens, drained with Salt contain 1.3 times more Fiber than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt offer comparable quantities of Protein per 14 ounces.
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.