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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens with Salt	31%	13%	56%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Mustard Greens with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	91% 119g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	4.3% 3.13g	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	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	266% 2390μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	10.2% 41μg	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	128% 115mg	8.57% 7.7mg	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	54% 8.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2240% 2688μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	53.5% 535mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	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	49.3% 3.95mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	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	27.2% 191mg	NA	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	NA	11mg per day for Men 19-50 years
Water	11.3% 416g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Mustard Greens with Salt has 14.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Boiled Mustard Greens with Salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Mustard Greens with Salt has 7.9 times more Calcium, 1.7 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.8 times more Potassium than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Roasted Potatoes with Salt contains 4.9 times more Energy, 5.8 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Mustard Greens with Salt provide inadequate amounts of Energy