Comparing Nutrients in 300 calories Prepared Yellow Mustard VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Prepared Yellow Mustard: 500g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 2.1 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.

Which food has more nutrients per 300 calories - Prepared Yellow Mustard or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Prepared Yellow Mustard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	NA	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.8% 0.89mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	8.75% 35μg	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	1.67% 1.5mg	4.46% 4mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	31.5% 315mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	NA	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	77% 540mg	NA	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	NA	55μg per day for Men 19-50 years
Sodium	368% 5520mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	NA	11mg per day for Men 19-50 years
Water	11.3% 419g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared Yellow Mustard vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 2.7 times more Vitamin C than Prepared Yellow Mustard.

Comparing minerals per 300 calories for Prepared Yellow Mustard vs Frozen Roasted Potatoes with Salt:

• Prepared Yellow Mustard has 8.9 times more Calcium, 6.8 times more Iron, 7.8 times more Sodium and 2.6 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium than Prepared Yellow Mustard.

Comparison of macro-nutrients per 300 calories:

• Prepared Yellow Mustard has 3.9 times more Fat, 2.7 times more Saturated Fat, 2.8 times more Sugars, 3.3 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.1 times more Carbohydrate than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Prepared Yellow Mustard as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.