Comparing Nutrients in 1 kilogram Boiled White Mushrooms VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Boiled White Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	9.66% 280kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	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	40.7% 53g	36% 46.7g	130g per day for Men 19-50 years
Sugars	32.3% 23.4g	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	58% 22g	84.2% 32g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	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	61% 0.73mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.6mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	432% 21.6mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	138% 1.8mg	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	45% 180μg	30% 120μg	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	44.4% 40mg	778% 700mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.3% 80IU	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

	Boiled White Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	6% 60mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	560% 5.04mg	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	218% 17.4mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	124% 870mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	113% 3840mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	24.6% 911g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Mustard Greens per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled White Mushrooms vs Mustard Greens:

• 1 kilogram of Boiled White Mushrooms has 2.7 times more Vitamin B2, 5.6 times more Vitamin B3, 10.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Mustard Greens.
• While 1 kg of Raw Mustard Greens contains more Vitamin A, 1.9 times more Vitamin B6, 17.5 times more Vitamin C, 201 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Mustard Greens provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained White Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled White Mushrooms vs Mustard Greens:

• 1 kilogram of Boiled White Mushrooms has 3.1 times more Copper, 1.5 times more Phosphorus, 13.2 times more Selenium and 3.5 times more Zinc than Mustard Greens.
• While 1 kg of Raw Mustard Greens contains 19.2 times more Calcium and 2.7 times more Magnesium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Mustard Greens contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Boiled White Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Mushrooms has 1.8 times more Sugars than Mustard Greens.
• While 1 kg of Raw Mustard Greens contains 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Mustard Greens offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained White Mushrooms as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.