Comparing Nutrients in 7 ounces Portabella Mushrooms VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Portabella Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	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	1.73% 0.29g	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	5.9% 7.68g	5.2% 6.77g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	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	9.76% 0.12mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	68.5% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	3.3% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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

	Portabella Mushrooms	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	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	7.7% 0.62mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	NA	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	5.95% 0.14mg	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	30.6% 214mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.98% 184g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Frozen Mustard Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Portabella Mushrooms 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 Portabella Mushrooms vs Frozen Mustard Greens:

• 7 ounces of Portabella Mushrooms have 1.2 times more Vitamin B1, 2.1 times more Vitamin B2, 14.3 times more Vitamin B3, 60 times more Vitamin B5 and more Vitamin B12 than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain more Vitamin A, 4.9 times more Vitamin B9 and more Vitamin C than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Frozen Mustard Greens provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Portabella Mushrooms 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 Portabella Mushrooms as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Portabella Mushrooms vs Frozen Mustard Greens:

• 7 ounces of Portabella Mushrooms have 4.3 times more Copper, 3.6 times more Phosphorus, 2.1 times more Potassium, 26.6 times more Selenium and 2.3 times more Zinc than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 38.7 times more Calcium, 4.2 times more Iron and 4.9 times more Manganese than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Frozen Mustard Greens contain similar levels of Water per seven ounces.
• 7 ounces of Portabella Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Mustard Greens, Unprepared contain 2.5 times more Fiber than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Frozen Mustard Greens offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Raw Portabella Mushrooms as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Portabella Mushrooms VS Frozen Mustard Greens

What are the health benefits of Portabella Mushrooms compared to Frozen Mustard Greens?

Portabella mushrooms are a good source of B vitamins, potassium, and antioxidants, which can help support heart health, boost immunity, and reduce inflammation. Frozen mustard greens are rich in vitamins A, C, and K, as well as fiber, which can support eye health, immune function, and digestion. Both are nutritious options, but portabella mushrooms may offer more versatility in cooking due to their meaty texture.

Can I lose weight easier by eating more Portabella Mushrooms or Frozen Mustard Greens?

Both Portabella mushrooms and frozen mustard greens can be beneficial for weight loss due to their low calorie and high fiber content. However, frozen mustard greens may be slightly more effective for weight loss as they are lower in calories and higher in fiber compared to Portabella mushrooms. Incorporating a variety of vegetables into your diet, along with a balanced intake of other nutrient-dense foods, regular physical activity, and adequate hydration, can help support weight loss in a healthy way.

Should I eat more Portabella Mushrooms or more Frozen Mustard Greens to gain more muscles while training consistently?

Both Portabella mushrooms and frozen mustard greens can be beneficial for muscle gain due to their nutrient content. Portabella mushrooms are a good source of protein, fiber, and B vitamins, which are important for muscle growth and energy production. Frozen mustard greens are rich in vitamins A, C, and K, as well as calcium and iron, which support overall health and muscle function. To optimize muscle gain, it's important to have a balanced diet that includes a variety of nutrient-dense foods, including both Portabella mushrooms and frozen mustard greens.

What is the environmental impact of producing Portabella Mushrooms compared to Frozen Mustard Greens?

Producing Portabella mushrooms generally has a lower environmental impact compared to frozen mustard greens. Mushrooms require less water, land, and energy to grow, making them a more sustainable option. Additionally, mushrooms have a shorter growing cycle and can be grown indoors, reducing transportation emissions. Choosing locally grown and organic options for both mushrooms and greens can further minimize environmental impact.