Comparing Nutrients in 1 kilogram Cooked Frozen Mustard Greens with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.55% 190kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	201% 262g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	9.5% 6.9g	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	73.7% 28g	68.4% 26g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	393% 3540μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	NA	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	175% 700μg	NA	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	153% 138mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2793% 3351μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	101% 1010mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	NA	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	140% 11mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	NA	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	34.3% 240mg	NA	700mg per day for Men 19-50 years
Potassium	41% 1390mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	174% 2610mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	NA	11mg per day for Men 19-50 years
Water	25.4% 938g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Mustard Greens with Salt versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Mustard Greens with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Mustard Greens with Salt has 8.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cooked Frozen Mustard Greens with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Mustard Greens with Salt has 6.7 times more Calcium, 2.2 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.2 times more Potassium than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 6.7 times more Energy and 8.4 times more Carbohydrate than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy