Comparing Nutrients in 5 ounces Brown Mushrooms, Italian, Or Crimini VS Boiled Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	NA	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	3.05% 3.97g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.6% 0.14mg	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	26% 103μg	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	102% 92mg	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	Boiled Mustard Spinach	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	78.7% 0.71mg	7.87% 0.071mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	16.6% 0.38mg	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	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Boiled Mustard Spinach per 5 oz

Compare the macro and micronutrient content in 5 oz of Brown Mushrooms, Italian, Or Crimini versus 5 oz of Boiled Mustard Spinach 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 Boiled Mustard Spinach:

• 5 ounces of Brown Mushrooms, Italian, Or Crimini have 2.3 times more Vitamin B1, 7.9 times more Vitamin B2, 8.8 times more Vitamin B3, 12.6 times more Vitamin B5 and more Vitamin B12 than Boiled Mustard Spinach.
• While 5 oz of Boiled and Drained Mustard Spinach contain more Vitamin A, 2.9 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Spinach 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 Boiled Mustard Spinach have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brown Mushrooms, Italian, Or Crimini vs Boiled Mustard Spinach:

• 5 ounces of Brown Mushrooms, Italian, Or Crimini have 10 times more Copper, 1.3 times more Magnesium, 6.7 times more Phosphorus, 1.6 times more Potassium, 43.3 times more Selenium and 10 times more Zinc than Boiled Mustard Spinach.
• While 5 oz of Boiled and Drained Mustard Spinach contain 8.8 times more Calcium, 2 times more Iron and 1.9 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Spinach contain similar levels of Water per five ounces.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium
• 5 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brown Mushrooms, Italian, Or Crimini have 1.5 times more Carbohydrate and 1.5 times more Protein than Boiled Mustard Spinach.
• While 5 oz of Boiled and Drained Mustard Spinach contain 3.3 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled and Drained Mustard Spinach provide inadequate amounts of Energy in five ounces.