Comparing Nutrients in 7 ounces Boiled White Mushrooms with Salt VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled White Mushrooms with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	8.08% 10.5g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	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	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	116% 1046μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	15% 0.19mg	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	8.93% 35.7μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	55.8% 50.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	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

	Boiled White Mushrooms with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	21.6% 0.19mg	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	43% 3.45mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	24.7% 173mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.92% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled White Mushrooms with Salt vs Boiled Mustard Greens with Salt:

• Boiled and Drained White Mushrooms with Salt have 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 10.3 times more Vitamin B3, 18 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin D than Boiled and Drained Mustard Greens with Salt.
• While Boiled and Drained Mustard Greens with Salt contain more Vitamin A, 6.3 times more Vitamin C, 178 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms with Salt.
• Both Boiled and Drained White Mushrooms with Salt and Boiled and Drained Mustard Greens with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Boiled White Mushrooms with Salt vs Boiled Mustard Greens with Salt:

• Boiled and Drained White Mushrooms with Salt have 5.1 times more Copper, 2 times more Iron, 2.1 times more Phosphorus, 2.2 times more Potassium, 22.3 times more Selenium and 5.8 times more Zinc than Boiled and Drained Mustard Greens with Salt.
• While Boiled and Drained Mustard Greens with Salt contain 19.7 times more Calcium than Boiled and Drained White Mushrooms with Salt.
• Both Boiled and Drained White Mushrooms with Salt and Boiled and Drained Mustard Greens with Salt have similar amounts of Magnesium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained White Mushrooms with Salt have 7.5 times more Omega 6 and 1.7 times more Sugars than Boiled and Drained Mustard Greens with Salt.
• While Boiled and Drained Mustard Greens with Salt contain 22 times more Omega 3 than Boiled and Drained White Mushrooms with Salt.
• Both Boiled and Drained White Mushrooms with Salt and Boiled and Drained Mustard Greens with Salt have similar amounts of Carbohydrate, Fiber and Protein per 7 oz.
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 7 oz.