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

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Mustard Greens	Recommended Dietary Allowance
Energy	7.6% 220kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	36% 46.7g	130g per day for Men 19-50 years
Sugars	23.7% 17g	18.2% 13g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	44.6% 25g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	168% 1510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	138% 1.8mg	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	30% 120μg	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	778% 700mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2146% 2575μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Mustard Greens	Recommended Dietary Allowance
Calcium	18% 180mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	183% 1.65mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	76% 320mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	113% 3840mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	25% 921g	24.5% 907g	3700g per day for Men 19-50 years

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

• Raw Brown Mushrooms, Italian, Or Crimini have 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 7.1 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin B12 than Raw Mustard Greens.
• While Raw Mustard Greens contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 201 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Mustard Greens have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Mustard Greens have insufficient amounts of Vitamin D in 1 kg.

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

• Raw Brown Mushrooms, Italian, Or Crimini have 3 times more Copper, 2.1 times more Phosphorus, 28.9 times more Selenium and 4.4 times more Zinc than Raw Mustard Greens.
• While Raw Mustard Greens contain 6.4 times more Calcium, 4.1 times more Iron, 3.6 times more Magnesium and 3.3 times more Sodium than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Mustard Greens have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Brown Mushrooms, Italian, Or Crimini have 1.3 times more Sugars than Raw Mustard Greens.
• While Raw Mustard Greens contain more Omega 3 and 5.3 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Mustard Greens have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Mustard Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.