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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Boiled White Mushrooms with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	NA	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	NA	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	3.05% 3.97g	130g per day for Men 19-50 years
Sugars	4.58% 3.3g	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	8.2% 3.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.6% 581μg	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	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	10.6% 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	26% 103μg	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	102% 92mg	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	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

	Boiled White Mushrooms with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	79.4% 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	31% 2.47mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	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	17.6% 123mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	12% 404mg	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	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms with Salt VS Boiled Mustard Spinach 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 Spinach 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 Spinach with Salt:

• 5 ounces of Boiled White Mushrooms with Salt have 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 10.4 times more Vitamin B3 and 18.2 times more Vitamin B5 than Boiled Mustard Spinach with Salt.
• While 5 oz of Boiled and Drained Mustard Spinach with Salt contain more Vitamin A, 4.1 times more Vitamin B9 and 16.3 times more Vitamin C than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Mustard Spinach 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
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained Mustard Spinach 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 Spinach with Salt:

• 5 ounces of Boiled White Mushrooms with Salt have 10.1 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 4.8 times more Phosphorus, 1.2 times more Potassium, 22.3 times more Selenium and 7.9 times more Zinc than Boiled Mustard Spinach with Salt.
• While 5 oz of Boiled and Drained Mustard Spinach with Salt contain 26.3 times more Calcium and 2.3 times more Manganese than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Mustard Spinach with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium
• 5 ounces of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Mushrooms with Salt have 1.9 times more Carbohydrate and 1.3 times more Protein than Boiled Mustard Spinach with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Mustard Spinach with Salt offer comparable quantities of Fiber per five ounces.
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained Mustard Spinach with Salt provide inadequate amounts of Energy in five ounces.