Comparing Nutrients in 5 ounces Portabella Mushrooms VS 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	1.08% 31kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.5g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	2.6% 1.87g	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	0.96% 0.69g	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	% 2.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	12% 4.54g	38g per day for Men 19-50 years
Protein	5.34% 3g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.8% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	19.6% 0.26mg	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	9.92% 39.7μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.36% 14IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	304% 365μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Portabella Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	26% 0.23mg	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	5.5% 0.44mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	NA	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	4.25% 0.098mg	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	22% 153mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Mustard Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Portabella Mushrooms versus 5 oz of Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Portabella Mushrooms vs Mustard Greens:

• 5 ounces of Portabella Mushrooms have 5.6 times more Vitamin B3, 5.4 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain more Vitamin A, 1.4 times more Vitamin B1, more Vitamin C, 100.5 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Mustard Greens provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 5 ounces of Mustard Greens have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Portabella Mushrooms vs Mustard Greens:

• 5 ounces of Portabella Mushrooms have 1.7 times more Copper, 1.9 times more Phosphorus, 20.7 times more Selenium and 2.1 times more Zinc than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 38.3 times more Calcium and 5.3 times more Iron than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Mustard Greens contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Portabella Mushrooms lack sufficient amounts of Calcium
• 5 ounces of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Portabella Mushrooms have 1.9 times more Sugars than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 2.5 times more Fiber and 1.4 times more Protein than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Mustard Greens offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Portabella Mushrooms as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.