Comparing Nutrients in 1 kilogram Brown Mushrooms, Italian, Or Crimini VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	26.2% 34g	130g per day for Men 19-50 years
Sugars	23.7% 17g	NA	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	87% 33g	38g per day for Men 19-50 years
Protein	44.6% 25g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	287% 2580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	101% 1.3mg	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	345% 1380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	18% 180mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	74.4% 0.67mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	147% 3.4mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25% 921g	25% 932g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Brown Mushrooms, Italian, Or Crimini versus 1 kg of Frozen 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 Frozen Mustard Greens:

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 2 times more Vitamin B1, 8 times more Vitamin B2, 12.1 times more Vitamin B3, 78.9 times more Vitamin B5 and more Vitamin B12 than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains more Vitamin A, 5.5 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Frozen 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 and Vitamin C
• 1 kilogram of Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 7.5 times more Copper, 4 times more Phosphorus, 2.6 times more Potassium, 37.1 times more Selenium and 4.8 times more Zinc than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 6.4 times more Calcium, 3.2 times more Iron, 1.7 times more Magnesium and 2.4 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Frozen 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 Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 1.3 times more Carbohydrate than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 5.5 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Frozen Mustard Greens offer comparable quantities of 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 Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.