Comparing Nutrients in 300 calories Prepared Yellow Mustard VS Baked Potato Flesh

Weight per 300 calories

• Prepared Yellow Mustard: 500g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 1.6 times more energy per unit of mass than Prepared Yellow Mustard, which is average in comparison to other foods. Prepared Yellow Mustard having low energy density.

Discover which food has more nutrients per 300 calories - Prepared Yellow Mustard or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Prepared Yellow Mustard	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	7.56% 5.5g	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	1.6% 1.15g	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	% 2.35g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.8% 0.89mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	74.7% 0.97mg	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	8.75% 35μg	7.26% 29μg	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	1.67% 1.5mg	46% 41.3mg	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	12% 1.8mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	31.5% 315mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	77% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.19% 7.5μg	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	101% 8.05mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	22.6% 0.52mg	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	77% 540mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	368% 5520mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	11.3% 419g	6.58% 243g	3700g per day for Men 19-50 years

Prepared Yellow Mustard VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Prepared Yellow Mustard or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Prepared Yellow Mustard vs Baked Potato Flesh:

• 300 calories of Prepared Yellow Mustard have 2.6 times more Vitamin B1, 5.2 times more Vitamin B2, 1.2 times more Vitamin B9 and 14 times more Vitamin E than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 27.5 times more Vitamin C than Prepared Yellow Mustard.
• 300 calories of Prepared Yellow Mustard have insufficient amounts of Vitamin C
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Prepared Yellow Mustard as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Prepared Yellow Mustard vs Baked Potato Flesh:

• 300 calories of Prepared Yellow Mustard have 19.5 times more Calcium, 7.1 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 3.3 times more Phosphorus, 173.1 times more Selenium, 342.2 times more Sodium, 3.4 times more Zinc and 1.7 times more Water than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.9 times more Copper and 1.7 times more Potassium than Prepared Yellow Mustard.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Prepared Yellow Mustard have 51.8 times more Fat, 58 times more Omega 3, 17.6 times more Omega 6, 4.1 times more Fiber and 3 times more Protein than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 2.4 times more Carbohydrate than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Baked Potato Flesh offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6