Comparing Nutrients in 300 calories Boiled White Mushrooms with Salt VS Boiled Mustard Greens with Salt

Weight per 300 calories

• Boiled White Mushrooms with Salt: 1071g
• Boiled Mustard Greens with Salt: 1154g

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

Discover which food has more nutrients per 300 calories - Boiled White Mushrooms with Salt or Boiled Mustard Greens with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled White Mushrooms with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.04g	5.6% 5.42g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	40% 52g	130g per day for Men 19-50 years
Sugars	34.6% 25g	22.4% 16.3g	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	62% 23.6g	60.7% 23g	38g per day for Men 19-50 years
Protein	41.5% 23.3g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	676% 6081μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	463% 23mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	87% 1.13mg	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	48.2% 193μg	26% 104μg	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	47.6% 43mg	324% 292mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.3% 85.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.71% 0.11mg	137% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5699% 6839μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	6.43% 64.3mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	126% 1.13mg	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	233% 18.6mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	30.6% 129mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	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	133% 932mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	112% 3814mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	261% 144μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	194% 2908mg	1500mg per day for Men 19-50 years
Zinc	84.7% 9.32mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	26.4% 976g	28.6% 1059g	3700g per day for Men 19-50 years

Boiled White Mushrooms With Salt VS Boiled Mustard Greens With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled White Mushrooms with Salt or Boiled Mustard Greens with Salt?

Lets compare vitamin content per 300 calories of Boiled White Mushrooms with Salt vs Boiled Mustard Greens with Salt:

• 300 calories of Boiled White Mushrooms with Salt have 1.7 times more Vitamin B1, 4.4 times more Vitamin B2, 9.6 times more Vitamin B3, 16.7 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin D than Boiled Mustard Greens with Salt.
• While 300 kcal of Boiled and Drained Mustard Greens with Salt contain more Vitamin A, 6.8 times more Vitamin C, 191.7 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 300 calories of Boiled Mustard Greens with Salt have insufficient amounts of Vitamin D
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled White Mushrooms with Salt vs Boiled Mustard Greens with Salt:

• 300 calories of Boiled White Mushrooms with Salt have 4.8 times more Copper, 1.9 times more Iron, 1.9 times more Phosphorus, 2 times more Potassium, 20.7 times more Selenium and 5.4 times more Zinc than Boiled Mustard Greens with Salt.
• While 300 kcal of Boiled and Drained Mustard Greens with Salt contain 21.2 times more Calcium than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Mustard Greens with Salt contain similar levels of Magnesium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Mushrooms with Salt have 6.9 times more Omega 6 and 1.5 times more Sugars than Boiled Mustard Greens with Salt.
• While 300 kcal of Boiled and Drained Mustard Greens with Salt contain 23.7 times more Omega 3 and 1.3 times more Protein than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Mustard Greens with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled White Mushrooms with Salt provide inadequate amounts of Omega 3
• 300 calories of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 6