Comparing Nutrients in 5 ounces Cooked Frozen Mustard Greens VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Cooked Frozen Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	3.36% 2.44g	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	10.4% 3.97g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	5.75% 3.2g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.45% 0.023mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	59.5% 18μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	8.86% 35.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.7% 19.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.71% 4.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	396% 475μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	14.3% 143mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	78.7% 0.71mg	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	20% 1.6mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	8.75% 0.2mg	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	4.86% 34mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Brown Mushrooms, Italian, Or Crimini per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Mustard Greens versus 5 oz of Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Mustard Greens vs Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Cooked Frozen Mustard Greens have more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and more Vitamin K than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 2.4 times more Vitamin B1, 9.2 times more Vitamin B2, 14.7 times more Vitamin B3, 93.8 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B12
• 5 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Mustard Greens vs Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Cooked Frozen Mustard Greens have 5.6 times more Calcium, 2.8 times more Iron, 1.4 times more Magnesium and 2.1 times more Manganese than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 8.6 times more Copper, 5 times more Phosphorus, 3.2 times more Potassium, 43.3 times more Selenium and 5.5 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Brown Mushrooms, Italian, Or Crimini contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc
• 5 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Mustard Greens have 4.7 times more Fiber than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 1.4 times more Carbohydrate and 5.4 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Protein per five ounces.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.