Comparing Nutrients in 1 pound Boiled White Mushrooms with Salt VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Boiled White Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	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	18.5% 24g	11% 14g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	2% 1.45g	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	26.3% 9.98g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	37.7% 0.49mg	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	20.4% 81.6μg	79.4% 318μg	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	20% 18mg	69.6% 62.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	29.2% 0.26mg	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	99% 7.9mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	58% 1.33mg	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	56.4% 395mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	79% 1184mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 413g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms with Salt VS Cooked Frozen Mustard Greens with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled White Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• 1 pound of Boiled White Mushrooms with Salt has 1.8 times more Vitamin B1, 5.7 times more Vitamin B2, 17.3 times more Vitamin B3 and 135 times more Vitamin B5 than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains more Vitamin A, 3.9 times more Vitamin B9, 3.5 times more Vitamin C, 135 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled White Mushrooms with Salt vs Cooked Frozen Mustard Greens with Salt:

• 1 pound of Boiled White Mushrooms with Salt has 8.7 times more Copper, 1.6 times more Iron, 3.6 times more Phosphorus, 2.6 times more Potassium, 22.3 times more Selenium and 4.4 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 16.8 times more Calcium and 2.6 times more Manganese than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Magnesium, Sodium and Water per one pound.
• 1 pound of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium
• 1 pound of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled White Mushrooms with Salt has 1.7 times more Carbohydrate and 7.3 times more Sugars than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 1.3 times more Fiber than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Cooked Frozen Mustard Greens with Salt offer comparable quantities of Protein per one pound.
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.