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

Weight per 300 calories

• Mustard Greens: 1111g
• Brown Mushrooms, Italian, Or Crimini: 1364g

Mustard Greens have 1.2 times more energy per 100g than Brown Mushrooms, Italian, Or Crimini. It has very low energy density when compared to other foods. Raw Brown Mushrooms, Italian, Or Crimini having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	45% 58.6g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	32.4% 23.5g	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	94% 35.6g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	186% 1678μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	514% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	324% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.7% 2.33mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	573% 172μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.3% 133μg	85.2% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57% 1.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	864% 778mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2384% 2861μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	128% 1278mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	758% 6.8mg	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	228% 18.2mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	NA	84% 1.94mg	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	92% 644mg	234% 1636mg	700mg per day for Men 19-50 years
Potassium	125% 4267mg	180% 6109mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	5.45% 82mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	136% 15mg	11mg per day for Men 19-50 years
Water	27.2% 1008g	34% 1256g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Mustard Greens have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 163.8 times more Vitamin E and more Vitamin K than Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 1.5 times more Vitamin B1, 5.5 times more Vitamin B2, 5.8 times more Vitamin B3, 8.8 times more Vitamin B5, 2.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Mustard Greens.
• 300 calories of Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

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

• 300 calories of Mustard Greens have 5.2 times more Calcium, 3.3 times more Iron, 2.9 times more Magnesium and 2.7 times more Sodium than Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 3.7 times more Copper, 2.5 times more Phosphorus, 1.4 times more Potassium, 35.5 times more Selenium and 5.4 times more Zinc than Raw Mustard Greens.
• Both Mustard Greens and Brown Mushrooms, Italian, Or Crimini contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mustard Greens have more Omega 3 and 4.3 times more Fiber than Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 1.6 times more Sugars than Raw Mustard Greens.
• Both Mustard Greens and Brown Mushrooms, Italian, Or Crimini 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 Mustard Greens as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 6 in 300 calories.