Comparing Nutrients in 1 pound Potato Skin VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Potato Skin	Mustard Greens	Recommended Dietary Allowance
Energy	9.07% 263kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	8.26% 6g	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	30% 11.3g	38% 14.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	76% 685μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	63% 0.82mg	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	19.3% 77μg	13.6% 54.4μg	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	57.5% 51.7mg	353% 318mg	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	NA	60.8% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	973% 1168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Mustard Greens	Recommended Dietary Allowance
Calcium	13.6% 136mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	83% 0.75mg	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	184% 14.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Mustard Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Mustard Greens:

• 1 pound of Potato Skin has 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Mustard Greens.
• While 1 lb of Raw Mustard Greens contains more Vitamin A, 3.8 times more Vitamin B1, 2.9 times more Vitamin B2 and 6.1 times more Vitamin C than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Mustard Greens:

• 1 pound of Potato Skin has 2.6 times more Copper, 2 times more Iron and 1.4 times more Zinc than Mustard Greens.
• While 1 lb of Raw Mustard Greens contains 3.8 times more Calcium, 1.4 times more Magnesium and 1.5 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Mustard Greens contain similar levels of Potassium and Water per one pound.
• Both Raw Potato Skin as well as Raw Mustard Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.1 times more Energy and 2.7 times more Carbohydrate than Mustard Greens.
• While 1 lb of Raw Mustard Greens contains 1.3 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Mustard Greens offer comparable quantities of Protein per one pound.
• 1 pound of Mustard Greens provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in one pound.