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

Macros Ratio

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

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.32% 0.054g	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	5.2% 6.77g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	3.13% 1.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.8% 0.97mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	20% 0.26mg	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	68.5% 274μg	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	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

	Brown Mushrooms, Italian, Or Crimini	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	14.8% 0.13mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	29.2% 0.67mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5% 185g	3700g per day for Men 19-50 years

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

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 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.
• While 7 oz of Frozen Mustard Greens, Unprepared contain more Vitamin A, 5.5 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and 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 and Vitamin C
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 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.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 6.4 times more Calcium, 3.2 times more Iron, 1.7 times more Magnesium and 2.4 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and 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 Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 1.3 times more Carbohydrate than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 5.5 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and 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 Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Brown Mushrooms, Italian, Or Crimini VS Frozen Mustard Greens

What are the health benefits of Brown Mushrooms, Italian, Or Crimini compared to Frozen Mustard Greens?

Brown mushrooms, Italian, or crimini mushrooms are a good source of B vitamins, selenium, and antioxidants, which can support immune function and overall health. They also provide fiber and protein. On the other hand, frozen mustard greens are rich in vitamins A, C, and K, as well as minerals like calcium and iron. They are also low in calories and high in antioxidants. Both options can be beneficial for health when included in a balanced vegan diet.

Can I lose weight easier by eating more Brown Mushrooms, Italian, Or Crimini or Frozen Mustard Greens?

Both brown mushrooms and mustard greens are low in calories and high in fiber, making them great choices for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than specific foods. Incorporating a variety of nutrient-dense plant foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Brown Mushrooms, Italian, Or Crimini or more Frozen Mustard Greens to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming adequate protein sources. Both brown mushrooms and frozen mustard greens are not particularly high in protein compared to other plant-based sources. For muscle gain, it would be more beneficial to include protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and lentils in your diet. Incorporating a variety of these plant-based protein sources along with a balanced diet and regular strength training can help support muscle growth.

What is the environmental impact of producing Brown Mushrooms, Italian, Or Crimini compared to Frozen Mustard Greens?

Brown mushrooms, Italian, or crimini have a lower environmental impact compared to frozen mustard greens. Mushroom cultivation generally requires less water, land, and energy compared to growing leafy greens like mustard greens. Additionally, mushrooms can be grown in controlled indoor environments, reducing the need for pesticides and herbicides. On the other hand, frozen mustard greens require more resources for cultivation, processing, and transportation, leading to a higher environmental footprint. Choosing mushrooms over frozen greens can be a more sustainable option for the environment.