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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Boiled Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	8.97% 260kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	33% 43g	130g per day for Men 19-50 years
Sugars	19.4% 14g	23.7% 17g	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	52.6% 20g	15.8% 6g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Boiled Mustard Greens has more Vitamin A, more Vitamin C, 178 times more Vitamin E and more Vitamin K than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 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 and Drained Mustard Greens.
• Both Boiled Mustard Greens and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Mustard Greens have insufficient amounts of Vitamin B12
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Mustard Greens as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Mustard Greens has 6.6 times more Calcium, 2.2 times more Iron and 1.4 times more Magnesium than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 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 and Drained Mustard Greens.
• Both Boiled Mustard Greens and Brown Mushrooms, Italian, Or Crimini contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Mustard Greens lack sufficient amounts of Selenium
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Mustard Greens has 3.3 times more Fiber than Brown Mushrooms, Italian, Or Crimini.
• Both Boiled Mustard Greens and Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Fiber
• Both Boiled and Drained Mustard Greens as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.