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

Macros Ratio

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

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.081% 0.026g	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	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	0.88% 0.64g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.8% 0.97mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	16.5% 0.21mg	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	34.7% 139μg	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	30.4% 27.4mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	554% 665μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	12.8% 0.12mg	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	27.8% 2.22mg	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	25.4% 0.58mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	8.1% 276mg	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	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5.03% 186g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Brown Mushrooms, Italian, Or Crimini versus 7 oz of Cooked Frozen 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 Cooked Frozen Mustard Greens:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 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 Cooked Frozen Mustard Greens.
• While 7 oz of Boiled and Drained Frozen Mustard Greens contain more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Cooked Frozen 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 Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 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 Cooked Frozen Mustard Greens.
• While 7 oz of Boiled and Drained Frozen Mustard Greens contain 5.6 times more Calcium, 2.8 times more Iron, 1.4 times more Magnesium and 2.1 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Cooked Frozen 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 Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 1.4 times more Carbohydrate and 5.4 times more Sugars than Cooked Frozen Mustard Greens.
• While 7 oz of Boiled and Drained Frozen Mustard Greens contain 4.7 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Cooked Frozen Mustard Greens offer comparable quantities of 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 Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.