Comparing Nutrients in 7 ounces Brown Mushrooms, Italian, Or Crimini VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.56% 8.53g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	3.86% 2.8g	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	3.13% 1.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.8% 0.97mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	83.3% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	55.8% 50.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.99% 5.95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	980% 1176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	32% 0.29mg	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	9.92% 0.79mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	34% 238mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Boiled Mustard Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Brown Mushrooms, Italian, Or Crimini versus 7 oz of Boiled Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brown Mushrooms, Italian, Or Crimini vs Boiled Mustard Greens:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 2.3 times more Vitamin B1, 7.8 times more Vitamin B2, 8.8 times more Vitamin B3, 12.5 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin B12 than Boiled Mustard Greens.
• While 7 oz of Boiled and Drained Mustard Greens contain more Vitamin A, more Vitamin C, 178 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Greens provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Boiled Mustard Greens have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brown Mushrooms, Italian, Or Crimini vs Boiled Mustard Greens:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 3.4 times more Copper, 2.9 times more Phosphorus, 2.8 times more Potassium, 43.3 times more Selenium and 5 times more Zinc than Boiled Mustard Greens.
• While 7 oz of Boiled and Drained Mustard Greens contain 6.6 times more Calcium, 2.2 times more Iron and 1.4 times more Magnesium than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Greens contain similar levels of Water per seven ounces.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium
• 7 ounces of Boiled Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 1.2 times more Sugars than Boiled Mustard Greens.
• While 7 oz of Boiled and Drained Mustard Greens contain 3.3 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Greens offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled and Drained Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.