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

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Mustard Spinach	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	0.25% 0.043g	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	4.25% 5.53g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 702μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	16.7% 0.22mg	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	56.3% 225μg	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	205% 184mg	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	Mustard Spinach	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	78.7% 0.71mg	12% 0.11mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	25% 0.58mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	18.7% 636mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.53% 131g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Brown Mushrooms, Italian, Or Crimini have 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 5.6 times more Vitamin B3, 8.4 times more Vitamin B5 and more Vitamin B12 than Mustard Spinach.
• While 5 oz of Raw Mustard Spinach contain more Vitamin A, 1.4 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Mustard Spinach have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Mustard Spinach have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Brown Mushrooms, Italian, Or Crimini have 6.7 times more Copper, 4.3 times more Phosphorus, 32.5 times more Selenium and 6.5 times more Zinc than Mustard Spinach.
• While 5 oz of Raw Mustard Spinach contain 11.7 times more Calcium, 3.8 times more Iron and 2.9 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Mustard Spinach contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium
• 5 ounces of Mustard Spinach lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Mustard Spinach contain 4.7 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Mustard Spinach offer comparable quantities of Carbohydrate and 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 Raw Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.