Comparing Nutrients in 1 kilogram Baked White Potatoes VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Baked White Potatoes	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	31.7% 920kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	34.7% 45g	130g per day for Men 19-50 years
Sugars	21% 15.3g	19.4% 14g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	52.6% 20g	38g per day for Men 19-50 years
Protein	37.5% 21g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	687% 6180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	75.4% 0.98mg	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	95% 380μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	281% 253mg	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	2.67% 0.4mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	10% 100mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	162% 1.46mg	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	80% 6.4mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 918g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Boiled Mustard Greens:

• Baked Whole White Potatoes have 3.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 618 times more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin C, 44.5 times more Vitamin E and 219.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Mustard Greens have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Boiled Mustard Greens:

• Baked Whole White Potatoes have 2.1 times more Magnesium, 1.8 times more Phosphorus, 3.4 times more Potassium and 1.6 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 11.8 times more Calcium and 1.4 times more Iron than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Mustard Greens have similar amounts of Copper, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3.5 times more Energy and 4.7 times more Carbohydrate than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 1.5 times more Omega 3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Mustard Greens have similar amounts of Sugars, Fiber and Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.