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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens with Salt	31%	13%	56%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Mustard Greens with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	16% 21g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	13% 9.3g	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	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	21% 7.94g	23% 8.73g	38g per day for Men 19-50 years
Protein	18% 10g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	232% 2092μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	29% 0.38mg	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	8.93% 35.7μg	18% 71.4μg	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	112% 100mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.06mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1960% 2352μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	47% 468mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	222% 2mg	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	43% 3.45mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	24% 167mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	9.85% 364g	9.77% 361g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Mustard Greens with Salt have more Vitamin A, 6.3 times more Vitamin C, 178 times more Vitamin E and more Vitamin K than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 10.3 times more Vitamin B3, 18 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled White Mushrooms 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
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Mustard Greens with Salt have 19.7 times more Calcium than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 5.1 times more Copper, 2 times more Iron, 2.1 times more Phosphorus, 2.2 times more Potassium, 22.3 times more Selenium and 5.8 times more Zinc than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled White Mushrooms with Salt contain similar levels of Magnesium, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc
• 14 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

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