Comparing Nutrients in 1 kilogram Portabella Mushrooms VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Portabella Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	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	8.7% 1.48g	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	29.8% 38.7g	26.2% 34g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	6.76% 4.9g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	87% 33g	38g per day for Men 19-50 years
Protein	37.7% 21g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	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	49% 0.59mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	101% 1.3mg	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	70% 280μg	345% 1380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	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	16.7% 100IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	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

	Portabella Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	3% 30mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	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	38.8% 3.1mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	NA	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	154% 1080mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	107% 3640mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	338% 186μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25% 928g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Frozen Mustard Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Portabella Mushrooms 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 Portabella Mushrooms vs Frozen Mustard Greens:

• 1 kilogram of Portabella Mushrooms has 1.2 times more Vitamin B1, 2.1 times more Vitamin B2, 14.3 times more Vitamin B3, 60 times more Vitamin B5 and more Vitamin B12 than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains more Vitamin A, 4.9 times more Vitamin B9 and more Vitamin C than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Frozen Mustard Greens provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Portabella Mushrooms 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 Portabella Mushrooms as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Portabella Mushrooms vs Frozen Mustard Greens:

• 1 kilogram of Portabella Mushrooms has 4.3 times more Copper, 3.6 times more Phosphorus, 2.1 times more Potassium, 26.6 times more Selenium and 2.3 times more Zinc than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 38.7 times more Calcium, 4.2 times more Iron and 4.9 times more Manganese than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Frozen Mustard Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Portabella Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Mustard Greens, Unprepared contains 2.5 times more Fiber than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Frozen Mustard Greens offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Raw Portabella Mushrooms as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.