Comparing Nutrients in 1 kilogram Boiled Mustard Spinach with Salt VS Boiled White Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach with Salt	34%	9%	57%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Mustard Spinach with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	5.5% 160kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	NA	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	32.3% 23.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	30.4% 17g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	456% 4100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	279% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	432% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	73% 0.95mg	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	183% 730μg	45% 180μg	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	722% 650mg	44.4% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	158% 1580mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	560% 5.04mg	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	100% 8mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	50% 1.15mg	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	25.7% 180mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	244% 134μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	25.5% 945g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Spinach with Salt VS Boiled White Mushrooms with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Mustard Spinach with Salt vs Boiled White Mushrooms with Salt:

• 1 kilogram of Boiled Mustard Spinach with Salt has more Vitamin A, 4.1 times more Vitamin B9 and 16.3 times more Vitamin C than Boiled White Mushrooms with Salt.
• While 1 kg of Boiled and Drained White Mushrooms with Salt contains 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 10.4 times more Vitamin B3 and 18.2 times more Vitamin B5 than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled White Mushrooms with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mustard Spinach with Salt vs Boiled White Mushrooms with Salt:

• 1 kilogram of Boiled Mustard Spinach with Salt has 26.3 times more Calcium and 2.3 times more Manganese than Boiled White Mushrooms with Salt.
• While 1 kg of Boiled and Drained White Mushrooms with Salt contains 10.1 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 4.8 times more Phosphorus, 22.3 times more Selenium and 7.9 times more Zinc than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled White Mushrooms with Salt contain similar levels of Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium, Selenium and Zinc
• 1 kilogram of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained White Mushrooms with Salt contains 1.9 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled White Mushrooms with Salt offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled and Drained White Mushrooms with Salt provide inadequate amounts of Energy in one kilogram.