Comparing Nutrients in 5 ounces Brown Mushrooms, Italian, Or Crimini VS 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	1.08% 31kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.1g	3.7% 4.83g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	2.24% 0.85g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.6% 366μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	59.5% 18μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	49% 196μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.71% 4.25IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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	2.55% 25.5mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	78.7% 0.71mg	10.6% 0.095mg	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	7.1% 0.57mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	21% 0.48mg	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	24.3% 170mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Frozen Mustard Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Brown Mushrooms, Italian, Or Crimini versus 5 oz of Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brown Mushrooms, Italian, Or Crimini vs Frozen Mustard Greens:

• 5 ounces of Brown Mushrooms, Italian, Or Crimini have 2 times more Vitamin B1, 8 times more Vitamin B2, 12.1 times more Vitamin B3, 78.9 times more Vitamin B5 and more Vitamin B12 than Frozen Mustard Greens.
• While 5 oz of Frozen Mustard Greens, Unprepared contain more Vitamin A, 5.5 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Frozen Mustard Greens provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brown Mushrooms, Italian, Or Crimini vs Frozen Mustard Greens:

• 5 ounces of Brown Mushrooms, Italian, Or Crimini have 7.5 times more Copper, 4 times more Phosphorus, 2.6 times more Potassium, 37.1 times more Selenium and 4.8 times more Zinc than Frozen Mustard Greens.
• While 5 oz of Frozen Mustard Greens, Unprepared contain 6.4 times more Calcium, 3.2 times more Iron, 1.7 times more Magnesium and 2.4 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Frozen Mustard Greens contain similar levels of Water per five ounces.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium
• 5 ounces of Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brown Mushrooms, Italian, Or Crimini have 1.3 times more Carbohydrate than Frozen Mustard Greens.
• While 5 oz of Frozen Mustard Greens, Unprepared contain 5.5 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Frozen Mustard Greens offer comparable quantities of Protein per five ounces.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.