Comparing Nutrients in 1 pound Portabella Mushrooms VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Portabella Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	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	3.95% 0.67g	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	13.5% 17.6g	16.3% 21g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	3.07% 2.22g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	38% 14.5g	38g per day for Men 19-50 years
Protein	17% 9.57g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	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	22.3% 0.27mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	63% 0.82mg	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	31.8% 127μg	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	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	7.56% 45.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	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

	Portabella Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	17.6% 1.4mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	NA	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	70% 490mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	48.6% 1651mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	153% 84.4μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Mustard Greens per 1 lb

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

Lets compare vitamin content per 1 pound of Portabella Mushrooms vs Mustard Greens:

• 1 pound of Portabella Mushrooms has 5.6 times more Vitamin B3, 5.4 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Mustard Greens.
• While 1 lb of Raw Mustard Greens contains more Vitamin A, 1.4 times more Vitamin B1, more Vitamin C, 100.5 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Mustard Greens provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Mustard Greens have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Portabella Mushrooms vs Mustard Greens:

• 1 pound of Portabella Mushrooms has 1.7 times more Copper, 1.9 times more Phosphorus, 20.7 times more Selenium and 2.1 times more Zinc than Mustard Greens.
• While 1 lb of Raw Mustard Greens contains 38.3 times more Calcium and 5.3 times more Iron than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Mustard Greens contain similar levels of Potassium and Water per one pound.
• 1 pound of Portabella Mushrooms lack sufficient amounts of Calcium
• 1 pound of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Portabella Mushrooms has 1.9 times more Sugars than Mustard Greens.
• While 1 lb of Raw Mustard Greens contains 2.5 times more Fiber and 1.4 times more Protein than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Mustard Greens offer comparable quantities of Carbohydrate per one pound.
• Both Raw Portabella Mushrooms as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.