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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens with Salt	31%	13%	56%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Mustard Greens with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	18.5% 24g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	14.6% 10.6g	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	24% 9.07g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	266% 2390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	33% 0.43mg	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	10.2% 41μg	20.4% 81.6μg	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	128% 115mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.07mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2240% 2688μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	53.5% 535mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	254% 2.3mg	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	49.3% 3.95mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	22.7% 0.52mg	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	27.2% 191mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	111% 60.8μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11% 413g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Mustard Greens with Salt has more Vitamin A, 6.3 times more Vitamin C, 178 times more Vitamin E and more Vitamin K than Boiled White Mushrooms with Salt.
• While 1 lb of Boiled and Drained White Mushrooms with Salt contains 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 10.3 times more Vitamin B3, 18 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled White Mushrooms 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
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Mustard Greens with Salt has 19.7 times more Calcium than Boiled White Mushrooms with Salt.
• While 1 lb of Boiled and Drained White Mushrooms with Salt contains 5.1 times more Copper, 2 times more Iron, 2.1 times more Phosphorus, 2.2 times more Potassium, 22.3 times more Selenium and 5.8 times more Zinc than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled White Mushrooms with Salt contain similar levels of Magnesium, Sodium and Water per one pound.
• 1 pound of Boiled Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc
• 1 pound of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

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