Comparing Nutrients in 500 calories Brown Mushrooms, Italian, Or Crimini VS Frozen Mustard Greens

Weight per 500 calories

• Brown Mushrooms, Italian, Or Crimini: 2273g
• Frozen Mustard Greens: 2500g

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

Discover which food has more nutrients per 500 calories - Brown Mushrooms, Italian, Or Crimini or Frozen Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	5.35% 0.91g	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	54% 39g	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	36% 13.6g	217% 82.5g	38g per day for Men 19-50 years
Protein	101% 57g	111% 62.3g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	717% 6450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	857% 11mg	117% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	540% 86.4mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	682% 34mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	252% 3.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	955% 286μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	142% 568μg	863% 3450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	95% 2.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	703% 633mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.4% 68IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	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	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	41% 409mg	290% 2900mg	1000mg per day for Men 19-50 years
Copper	1263% 11.4mg	186% 1.68mg	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	114% 9.1mg	403% 32.3mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	368% 8.48mg	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	390% 2727mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	299% 10182mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	1074% 591μg	32% 17.5μg	55μg per day for Men 19-50 years
Sodium	9.1% 136mg	48.3% 725mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	56.6% 2094g	63% 2330g	3700g per day for Men 19-50 years

Brown Mushrooms, Italian, Or Crimini VS Frozen Mustard Greens Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brown Mushrooms, Italian, Or Crimini or Frozen Mustard Greens?

Lets compare vitamin content per 500 calories of Brown Mushrooms, Italian, Or Crimini vs Frozen Mustard Greens:

• 500 calories of Brown Mushrooms, Italian, Or Crimini have 1.8 times more Vitamin B1, 7.3 times more Vitamin B2, 11 times more Vitamin B3, 71.8 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Frozen Mustard Greens.
• While 500 kcal of Frozen Mustard Greens, Unprepared contain more Vitamin A, 1.3 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• 500 calories of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Frozen Mustard Greens have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Brown Mushrooms, Italian, Or Crimini vs Frozen Mustard Greens:

• 500 calories of Brown Mushrooms, Italian, Or Crimini have 6.8 times more Copper, 3.6 times more Phosphorus, 2.4 times more Potassium, 33.8 times more Selenium and 4.3 times more Zinc than Frozen Mustard Greens.
• While 500 kcal of Frozen Mustard Greens, Unprepared contain 7.1 times more Calcium, 3.5 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese and 5.3 times more Sodium than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Frozen Mustard Greens contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Mustard Greens, Unprepared contain more Omega 3 and 6.1 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Frozen Mustard Greens offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Omega 6 in 500 calories.