Comparing Nutrients in 5 ounces Boiled White Mushrooms with Salt VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled White Mushrooms with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.77% 7.5g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	4.58% 3.3g	2.76% 2g	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	8.2% 3.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	83% 747μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	10.7% 0.14mg	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	6.38% 25.5μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.3% 5.67mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	700% 840μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	15.4% 0.14mg	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	31% 2.47mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	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	17.6% 123mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms with Salt VS Boiled Mustard Greens with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled White Mushrooms with Salt vs Boiled Mustard Greens with Salt:

• 5 ounces of Boiled White Mushrooms with Salt have 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 10.3 times more Vitamin B3, 18 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled Mustard Greens with Salt.
• While 5 oz of Boiled and Drained Mustard Greens with Salt contain more Vitamin A, 6.3 times more Vitamin C, 178 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled White Mushrooms with Salt vs Boiled Mustard Greens with Salt:

• 5 ounces of Boiled White Mushrooms with Salt have 5.1 times more Copper, 2 times more Iron, 2.1 times more Phosphorus, 2.2 times more Potassium, 22.3 times more Selenium and 5.8 times more Zinc than Boiled Mustard Greens with Salt.
• While 5 oz of Boiled and Drained Mustard Greens with Salt contain 19.7 times more Calcium than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Mustard Greens with Salt contain similar levels of Magnesium, Sodium and Water per five ounces.
• 5 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium
• 5 ounces of Boiled Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Mushrooms with Salt have 1.7 times more Sugars than Boiled Mustard Greens with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Mustard Greens with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.