Comparing Nutrients in 300 calories Boiled Mustard Spinach VS Potato Skin

Weight per 300 calories

• Boiled Mustard Spinach: 1875g
• Potato Skin: 517g

Raw Potato Skin has 3.6 times more energy per unit of mass than Boiled and Drained Mustard Spinach, which is low in comparison to other foods. Boiled Mustard Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Mustard Spinach or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Mustard Spinach	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	99% 37.5g	34% 13g	38g per day for Men 19-50 years
Protein	57% 32g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Potato Skin	Recommended Dietary Allowance
Vitamin A	854% 7688μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	95% 1.24mg	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	342% 1369μg	22% 88μg	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	1354% 1219mg	65.5% 59mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Potato Skin	Recommended Dietary Allowance
Calcium	296% 2963mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	243% 2.2mg	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	188% 15mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	135% 3.1mg	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	48.2% 338mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	157% 5344mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	48% 1772g	11.6% 431g	3700g per day for Men 19-50 years

Boiled Mustard Spinach VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Mustard Spinach or Potato Skin?

Lets compare vitamin content per 300 calories of Boiled Mustard Spinach vs Potato Skin:

• 300 calories of Boiled Mustard Spinach have more Vitamin A, 7.1 times more Vitamin B1, 5.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 15.6 times more Vitamin B9 and 20.7 times more Vitamin C than Potato Skin.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Mustard Spinach as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Mustard Spinach vs Potato Skin:

• 300 calories of Boiled Mustard Spinach have 19.1 times more Calcium, 1.6 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 7.3 times more Selenium, 5.1 times more Sodium and 4.1 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.3 times more Copper than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Potato Skin contain similar levels of Iron, Magnesium and Zinc per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Mustard Spinach have 2.9 times more Fiber and 2.4 times more Protein than Potato Skin.
• Both Boiled Mustard Spinach and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.