Comparing Nutrients in 500 calories Portabella Mushrooms VS Mustard Greens

Weight per 500 calories

• Portabella Mushrooms: 2273g
• Mustard Greens: 1852g

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

Discover which food has more nutrients per 500 calories - Portabella Mushrooms or Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Portabella Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.95g	8% 7.78g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	78.4% 57g	33.7% 24.4g	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	15.4% 11g	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	% 45.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	77.8% 29.5g	156% 59.3g	38g per day for Men 19-50 years
Protein	85.6% 48g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	311% 2796μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	123% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	227% 2.95mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	638% 102mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	518% 26mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.36mg	256% 3.33mg	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	159% 636μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.3% 1.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1440% 1296mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	38% 227IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.03% 0.45mg	248% 37.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3974% 4769μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Portabella Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	6.8% 68mg	213% 2130mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	340% 3.06mg	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	88% 7.05mg	380% 30.4mg	8mg per day for Men 19-50 years
Magnesium	NA	141% 593mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	351% 2455mg	153% 1074mg	700mg per day for Men 19-50 years
Potassium	243% 8273mg	209% 7111mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	13.6% 205mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	57% 2110g	45.4% 1680g	3700g per day for Men 19-50 years

Portabella Mushrooms VS Mustard Greens Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Portabella Mushrooms or Mustard Greens?

Lets compare vitamin content per 500 calories of Portabella Mushrooms vs Mustard Greens:

• 500 calories of Portabella Mushrooms have 1.5 times more Vitamin B2, 6.9 times more Vitamin B3, 6.7 times more Vitamin B5, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Mustard Greens.
• While 500 kcal of Raw Mustard Greens contain more Vitamin A, more Vitamin C, 81.9 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Mustard Greens provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Portabella Mushrooms vs Mustard Greens:

• 500 calories of Portabella Mushrooms have 2.1 times more Copper, 2.3 times more Phosphorus, 25.4 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Mustard Greens.
• While 500 kcal of Raw Mustard Greens contain 31.2 times more Calcium, 4.3 times more Iron and 1.8 times more Sodium than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Mustard Greens contain similar levels of Potassium per 500 calories.
• 500 calories of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Portabella Mushrooms have 9.1 times more Omega 6 and 2.3 times more Sugars than Mustard Greens.
• While 500 kcal of Raw Mustard Greens contain more Omega 3 and 2 times more Fiber than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Mustard Greens offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Portabella Mushrooms provide inadequate amounts of Omega 3
• 500 calories of Mustard Greens provide inadequate amounts of Omega 6