Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Mustard Greens

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Mustard Greens: 370g

Frozen Roasted Potatoes with Salt have 4.7 times more energy per 100g than Mustard Greens. It has average energy density when compared to other foods. Raw Mustard Greens having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	6.74% 4.9g	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	5.4% 2.05g	31% 12g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Vitamin A	NA	62% 559μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.3% 0.67mg	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	NA	11% 44.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	288% 259mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49.6% 7.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	795% 954μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Calcium	1.2% 12mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	NA	68% 0.61mg	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	4.92% 0.39mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	NA	28.2% 119mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	42% 1422mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	NA	8.4% 0.93mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	9.08% 336g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Mustard Greens Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Mustard Greens?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Mustard Greens:

• 100 kcal of Raw Mustard Greens contain 193.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Mustard Greens:

• 100 calories of Frozen Roasted Potatoes with Salt have 3.2 times more Sodium than Mustard Greens.
• While 100 kcal of Raw Mustard Greens contain 36.1 times more Calcium, 15.4 times more Iron, 4 times more Potassium and 6.3 times more Water than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Mustard Greens contain 9 times more Sugars, 5.8 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Mustard Greens offer comparable quantities of Energy and Carbohydrate per 100 calories.