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

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Mustard Greens	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.53% 0.091g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	8.26% 6g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	76% 685μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	63% 0.82mg	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	13.6% 54.4μg	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	353% 318mg	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	60.8% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	973% 1168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Mustard Greens	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	83% 0.75mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	34.6% 145mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	59.8% 2032mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	214% 118μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 411g	3700g per day for Men 19-50 years

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

• Raw Brown Mushrooms, Italian, Or Crimini have 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 7.1 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin B12 than Raw Mustard Greens.
• While Raw Mustard Greens contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 201 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Mustard Greens have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Mustard Greens have insufficient amounts of Vitamin D in 1 lb.

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

• Raw Brown Mushrooms, Italian, Or Crimini have 3 times more Copper, 2.1 times more Phosphorus, 28.9 times more Selenium and 4.4 times more Zinc than Raw Mustard Greens.
• While Raw Mustard Greens contain 6.4 times more Calcium, 4.1 times more Iron, 3.6 times more Magnesium and 3.3 times more Sodium than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Mustard Greens have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Brown Mushrooms, Italian, Or Crimini have 1.3 times more Sugars than Raw Mustard Greens.
• While Raw Mustard Greens contain more Omega 3 and 5.3 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Mustard Greens have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Mustard Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.