Comparing Nutrients in 100 grams Brown Mushrooms, Italian, Or Crimini VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Mustard Spinach	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	3% 3.9g	130g per day for Men 19-50 years
Sugars	2.37% 1.72g	NA	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	1.58% 0.6g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	55% 495μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	3.56% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	42% 12.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.25% 25μg	39.8% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	144% 130mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.5% 3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Mustard Spinach	Recommended Dietary Allowance
Calcium	1.8% 18mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	8.33% 0.075mg	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	5% 0.4mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	17.7% 0.41mg	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	17% 120mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Mustard Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Brown Mushrooms, Italian, Or Crimini versus 100 g of Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brown Mushrooms, Italian, Or Crimini vs Mustard Spinach:

• 100 grams of Brown Mushrooms, Italian, Or Crimini have 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 5.6 times more Vitamin B3, 8.4 times more Vitamin B5 and more Vitamin B12 than Mustard Spinach.
• While 100 g of Raw Mustard Spinach contain more Vitamin A, 1.4 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• 100 grams of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Mustard Spinach have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Mustard Spinach have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brown Mushrooms, Italian, Or Crimini vs Mustard Spinach:

• 100 grams of Brown Mushrooms, Italian, Or Crimini have 6.7 times more Copper, 4.3 times more Phosphorus, 32.5 times more Selenium and 6.5 times more Zinc than Mustard Spinach.
• While 100 g of Raw Mustard Spinach contain 11.7 times more Calcium, 3.8 times more Iron and 2.9 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Mustard Spinach contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium
• 100 grams of Mustard Spinach lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Mustard Spinach contain 4.7 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Mustard Spinach offer comparable quantities of Carbohydrate and Protein per 100 grams.
• 100 grams of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.