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

Macros Ratio

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

Macro Nutrients

	Frozen Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	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	3.7% 4.83g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	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	12.3% 4.68g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	40.6% 366μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	49% 196μg	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	40% 36mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	16.4% 164mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	23% 1.83mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	6.07% 42.5mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.53% 131g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Frozen Mustard Greens vs Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Frozen Mustard Greens have more Vitamin A, 5.5 times more Vitamin B9 and more Vitamin C than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 2 times more Vitamin B1, 8 times more Vitamin B2, 12.1 times more Vitamin B3, 78.9 times more Vitamin B5 and more Vitamin B12 than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of 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 and Vitamin C
• Both Frozen Mustard Greens, Unprepared as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Frozen Mustard Greens have 6.4 times more Calcium, 3.2 times more Iron, 1.7 times more Magnesium and 2.4 times more Manganese than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 7.5 times more Copper, 4 times more Phosphorus, 2.6 times more Potassium, 37.1 times more Selenium and 4.8 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Brown Mushrooms, Italian, Or Crimini contain similar levels of Water per five ounces.
• 5 ounces of Frozen Mustard Greens lack sufficient amounts of Selenium
• 5 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Mustard Greens have 5.5 times more Fiber than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 1.3 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both 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 Frozen Mustard Greens, Unprepared as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.