Comparing Nutrients in 1 kilogram 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	7.6% 220kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	34.7% 45g	130g per day for Men 19-50 years
Sugars	23.7% 17g	19.4% 14g	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	15.8% 6g	52.6% 20g	38g per day for Men 19-50 years
Protein	44.6% 25g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	687% 6180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	420% 126μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	281% 253mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5% 30IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	18% 180mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	162% 1.46mg	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	50% 4mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	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	171% 1200mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25% 921g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Boiled Mustard Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Brown Mushrooms, Italian, Or Crimini versus 1 kg of Boiled Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brown Mushrooms, Italian, Or Crimini vs Boiled Mustard Greens:

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 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 1 kg of Boiled and Drained Mustard Greens contains 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 one kilogram.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Brown Mushrooms, Italian, Or Crimini vs Boiled Mustard Greens:

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 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 1 kg of Boiled and Drained Mustard Greens contains 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 one kilogram.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium
• 1 kilogram of Boiled Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 1.2 times more Sugars than Boiled Mustard Greens.
• While 1 kg of Boiled and Drained Mustard Greens contains 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 one kilogram.
• 1 kilogram 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 one kilogram.