Comparing Nutrients in 1 pound Boiled White Mushrooms with Salt VS Boiled New Zealand Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Boiled White Mushrooms with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	0.29% 0.05g	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	7.43% 9.66g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	1.56% 1.13g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	82.7% 1.08mg	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	9.07% 36.3μg	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	80.6% 72.6mg	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	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1104% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	39% 0.35mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	104% 2.4mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 413g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms with Salt VS Boiled New Zealand Spinach with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled White Mushrooms with Salt versus 1 lb of Boiled New Zealand Spinach 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 Boiled New Zealand Spinach with Salt:

• 1 pound of Boiled White Mushrooms with Salt has 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 11.4 times more Vitamin B3, 8.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 2.5 times more Vitamin B6, 4 times more Vitamin C, 123 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms with Salt.
• 1 pound of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained New Zealand Spinach 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 Boiled New Zealand Spinach with Salt:

• 1 pound of Boiled White Mushrooms with Salt has 6.5 times more Copper, 2.6 times more Iron, 4 times more Phosphorus, 3.5 times more Potassium, 14.9 times more Selenium and 2.8 times more Zinc than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 8 times more Calcium, 2.7 times more Magnesium, 4.6 times more Manganese and 1.4 times more Sodium than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled New Zealand Spinach with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium
• 1 pound of Boiled New Zealand Spinach with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled White Mushrooms with Salt has 2.5 times more Carbohydrate, 9.4 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 56 times more Omega 3 than Boiled and Drained White Mushrooms with Salt.
• 1 pound of Boiled White Mushrooms with Salt provide inadequate amounts of Omega 3
• 1 pound of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Energy and Omega 6 in one pound.