Comparing Nutrients in 7 ounces Boiled White Mushrooms VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Boiled White Mushrooms	Mustard Greens	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.23% 0.04g	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	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	3.6% 2.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	27.5% 0.36mg	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	5.95% 24μg	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	154% 139mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Mustard Greens	Recommended Dietary Allowance
Calcium	1.2% 12mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	36.4% 0.33mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15% 63.5mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Mustard Greens per 7 oz

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

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

• 7 ounces of Boiled White Mushrooms have 2.7 times more Vitamin B2, 5.6 times more Vitamin B3, 10.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain more Vitamin A, 1.9 times more Vitamin B6, 17.5 times more Vitamin C, 201 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Mustard Greens provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained White Mushrooms as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled White Mushrooms have 3.1 times more Copper, 1.5 times more Phosphorus, 13.2 times more Selenium and 3.5 times more Zinc than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 19.2 times more Calcium and 2.7 times more Magnesium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Mustard Greens contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Boiled White Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled White Mushrooms have 1.8 times more Sugars than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Mustard Greens offer comparable quantities of Carbohydrate per seven ounces.
• Both Boiled and Drained White Mushrooms as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.