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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.17g	8.08% 10.5g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	6.4% 4.64g	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	14.6% 5.56g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	78% 703μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	14.5% 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	34.7% 139μg	8.93% 35.7μg	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	30.4% 27.4mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	554% 665μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	111% 1mg	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	27.8% 2.22mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	9.92% 0.23mg	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	6.8% 47.6mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Boiled White Mushrooms with Salt per 7 oz

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

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

• 7 ounces of Cooked Frozen Mustard Greens with Salt have more Vitamin A, 3.9 times more Vitamin B9, 3.5 times more Vitamin C, 135 times more Vitamin E and more Vitamin K than Boiled White Mushrooms with Salt.
• While 7 oz of Boiled and Drained White Mushrooms with Salt contain 1.8 times more Vitamin B1, 5.7 times more Vitamin B2, 17.3 times more Vitamin B3 and 135 times more Vitamin B5 than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled White Mushrooms with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Mustard Greens with Salt have 16.8 times more Calcium and 2.6 times more Manganese than Boiled White Mushrooms with Salt.
• While 7 oz of Boiled and Drained White Mushrooms with Salt contain 8.7 times more Copper, 1.6 times more Iron, 3.6 times more Phosphorus, 2.6 times more Potassium, 22.3 times more Selenium and 4.4 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled White Mushrooms with Salt contain similar levels of Magnesium, Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc
• 7 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mustard Greens with Salt have 1.3 times more Fiber than Boiled White Mushrooms with Salt.
• While 7 oz of Boiled and Drained White Mushrooms with Salt contain 1.7 times more Carbohydrate and 7.3 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled White Mushrooms with Salt offer comparable quantities of Protein per seven ounces.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained White Mushrooms with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.