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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 100 calories of Boiled Mustard Greens have more Vitamin A, more Vitamin C, 150.6 times more Vitamin E and more Vitamin K than Brown Mushrooms, Italian, Or Crimini.
• While 100 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 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 and Drained Mustard Greens.
• 100 calories of Boiled Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

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

• 100 calories of Boiled Mustard Greens have 5.5 times more Calcium, 1.8 times more Iron, 1.2 times more Magnesium and 1.3 times more Sodium than Brown Mushrooms, Italian, Or Crimini.
• While 100 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 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 and Drained Mustard Greens.
• Both Boiled Mustard Greens and Brown Mushrooms, Italian, Or Crimini contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

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