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

Macros Ratio

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

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	8.82% 6.4g	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	7.16% 2.72g	24% 9.07g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	311% 2803μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	191% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	128% 115mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.27% 13.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	54% 8.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2240% 2688μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	73.6% 0.66mg	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	22.7% 1.8mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	77.8% 544mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	59.8% 2032mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	214% 118μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.3% 416g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brown Mushrooms, Italian, Or Crimini has 1.2 times more Sugars than Boiled Mustard Greens.
• While 1 lb of Boiled and Drained Mustard Greens contains 3.3 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Greens offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled and Drained Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.