Comparing Nutrients in 300 calories Brown Mushrooms, Italian, Or Crimini VS Mustard Spinach

Weight per 300 calories

• Brown Mushrooms, Italian, Or Crimini: 1364g
• Mustard Spinach: 1364g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Brown Mushrooms, Italian, Or Crimini or Mustard Spinach?

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Mustard Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	41% 53g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	NA	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	21.5% 8.2g	100% 38g	38g per day for Men 19-50 years
Protein	61% 34g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	750% 6750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	77.3% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	514% 6.7mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	324% 52mg	57.8% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	409% 20.5mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	160% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	573% 172μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85.2% 341μg	542% 2168μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	57% 1.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1970% 1773mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.8% 41IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Mustard Spinach	Recommended Dietary Allowance
Calcium	24.5% 245mg	286% 2864mg	1000mg per day for Men 19-50 years
Copper	758% 6.8mg	114% 1.02mg	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	68% 5.45mg	256% 20.5mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	84% 1.94mg	241% 5.55mg	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	234% 1636mg	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	180% 6109mg	180% 6123mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	5.45% 82mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	34% 1256g	34% 1257g	3700g per day for Men 19-50 years

Brown Mushrooms, Italian, Or Crimini VS Mustard Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Brown Mushrooms, Italian, Or Crimini or Mustard Spinach?

Lets compare vitamin content per 300 calories of Brown Mushrooms, Italian, Or Crimini vs Mustard Spinach:

• 300 calories of Brown Mushrooms, Italian, Or Crimini have 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 5.6 times more Vitamin B3, 8.4 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Mustard Spinach.
• While 300 kcal of Raw Mustard Spinach contain more Vitamin A, 1.4 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• 300 calories of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Brown Mushrooms, Italian, Or Crimini vs Mustard Spinach:

• 300 calories of Brown Mushrooms, Italian, Or Crimini have 6.7 times more Copper, 4.3 times more Phosphorus, 32.5 times more Selenium and 6.5 times more Zinc than Mustard Spinach.
• While 300 kcal of Raw Mustard Spinach contain 11.7 times more Calcium, 3.8 times more Iron, 2.9 times more Manganese and 3.5 times more Sodium than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Mustard Spinach contain similar levels of Magnesium, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Mustard Spinach contain more Omega 3 and 4.7 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Mustard Spinach offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Mustard Spinach provide inadequate amounts of Omega 6 in 300 calories.