Comparing Nutrients in 14 ounces Cooked Frozen Mustard Greens VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Frozen Mustard Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.5% 12.3g	84% 109g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.6% 1.15g	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	0% 0g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	29.2% 11g	24% 9.13g	38g per day for Men 19-50 years
Protein	16% 9g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	156% 1405μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.064mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	52.5% 0.68mg	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	69.5% 278μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 54.8mg	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.7% 5.36mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1108% 1330μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	40% 401mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	64% 0.58mg	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	55.6% 4.45mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	37.8% 0.87mg	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	13.6% 95mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 372g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Mustard Greens versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Mustard Greens vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Cooked Frozen Mustard Greens have more Vitamin A, 1.7 times more Vitamin B2, 3.2 times more Vitamin B9, 13.5 times more Vitamin E and 145.7 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.1 times more Vitamin B1, 8.3 times more Vitamin B3, 30.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Mustard Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Mustard Greens vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Cooked Frozen Mustard Greens have 7.8 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese and 1.5 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Copper, 2.2 times more Magnesium, 4 times more Phosphorus, 3.4 times more Potassium, 15.6 times more Sodium and 2 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• 14 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Mustard Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Mustard Greens have 1.2 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.5 times more Energy, 20.5 times more Fat, 83.2 times more Saturated Fat and 8.8 times more Carbohydrate than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Frozen Mustard Greens provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Mustard Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.