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

Weight per 500 calories

• Mustard Greens: 1852g
• Brown Mushrooms, Italian, Or Crimini: 2273g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.78g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	5.35% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	75% 98g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	54% 39g	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	156% 59.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	95% 53g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	311% 2796μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.5mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	857% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	540% 86.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	682% 34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	256% 3.33mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	955% 286μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	142% 568μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	95% 2.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1440% 1296mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.4% 68IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	248% 37.2mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3974% 4769μg	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	213% 2130mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	1263% 11.4mg	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	380% 30.4mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	141% 593mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	NA	140% 3.23mg	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	153% 1074mg	390% 2727mg	700mg per day for Men 19-50 years
Potassium	209% 7111mg	299% 10182mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	1074% 591μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	227% 25mg	11mg per day for Men 19-50 years
Water	45.4% 1680g	56.6% 2094g	3700g per day for Men 19-50 years

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

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

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

• 500 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 500 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.
• 500 calories of Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

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

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mustard Greens have more Omega 3 and 4.3 times more Fiber than Brown Mushrooms, Italian, Or Crimini.
• While 500 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 500 calories.
• 500 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 500 calories.