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

Macros Ratio

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

Macro Nutrients

	Mustard Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	9.3% 270kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	201% 262g	130g per day for Men 19-50 years
Sugars	18.2% 13g	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	84.2% 32g	68.4% 26g	38g per day for Men 19-50 years
Protein	51% 28.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	168% 1510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	30% 120μg	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	778% 700mg	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	134% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2146% 2575μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	115% 1150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	205% 16.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	NA	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	83% 580mg	NA	700mg per day for Men 19-50 years
Potassium	113% 3840mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	NA	11mg per day for Men 19-50 years
Water	24.5% 907g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Mustard Greens 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 Mustard Greens vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Mustard Greens has 41.2 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 Mustard Greens vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Mustard Greens has 7.7 times more Calcium, 3.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 14.9 times more Sodium than Raw Mustard Greens.
• Both Mustard Greens and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mustard Greens has 1.2 times more Fiber and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.7 times more Energy and 5.6 times more Carbohydrate than Raw Mustard Greens.
• 1 kilogram of Mustard Greens provide inadequate amounts of Energy