Comparing Nutrients in 100 calories Brown Mushrooms, Italian, Or Crimini VS Boiled Mustard Greens

Weight per 100 calories

• Brown Mushrooms, Italian, Or Crimini: 455g
• Boiled Mustard Greens: 385g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Brown Mushrooms, Italian, Or Crimini or Boiled Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	7.5% 5.42g	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	7.18% 2.73g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.23mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	9.23% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	191% 57.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.4% 114μg	8.65% 34.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.27% 13.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	45.6% 6.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1900% 2280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	8.2% 82mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	253% 2.27mg	62.4% 0.56mg	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	22.7% 1.8mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	9.74% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	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	78% 545mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	60% 2036mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	215% 118μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	2.3% 34.6mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	11.3% 419g	9.54% 353g	3700g per day for Men 19-50 years

Brown Mushrooms, Italian, Or Crimini VS Boiled Mustard Greens Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Brown Mushrooms, Italian, Or Crimini or Boiled Mustard Greens?

Lets compare vitamin content per 100 calories of Brown Mushrooms, Italian, Or Crimini vs Boiled Mustard Greens:

• 100 calories of Brown Mushrooms, Italian, Or Crimini have 2.7 times more Vitamin B1, 9.2 times more Vitamin B2, 10.4 times more Vitamin B3, 14.8 times more Vitamin B5, 1.3 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Mustard Greens.
• While 100 kcal of Boiled and Drained Mustard Greens contain more Vitamin A, more Vitamin C, 150.6 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• 100 calories of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 100 calories of Boiled Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 calories for Brown Mushrooms, Italian, Or Crimini vs Boiled Mustard Greens:

• 100 calories of Brown Mushrooms, Italian, Or Crimini have 4 times more Copper, 3.4 times more Phosphorus, 3.3 times more Potassium, 51.2 times more Selenium and 5.9 times more Zinc than Boiled Mustard Greens.
• While 100 kcal of Boiled and Drained Mustard Greens contain 5.5 times more Calcium, 1.8 times more Iron and 1.3 times more Sodium than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Greens contain similar levels of Magnesium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Brown Mushrooms, Italian, Or Crimini have 1.4 times more Sugars than Boiled Mustard Greens.
• While 100 kcal of Boiled and Drained Mustard Greens contain more Omega 3 and 2.8 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Mustard Greens offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled and Drained Mustard Greens provide inadequate amounts of Omega 6 in 100 calories.