Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Mustard Greens

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Boiled Mustard Greens: 1154g

Frozen Crinkle Cut French Fried Potatoes with Salt have 5.6 times more energy per 100g than Boiled Mustard Greens. It has average energy density when compared to other foods. Boiled and Drained Mustard Greens having very low energy density.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	5.6% 5.42g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	40% 52g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	22.4% 16.3g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	60.7% 23g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	792% 7131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	87% 1.13mg	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	16% 63.7μg	26% 104μg	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	17.6% 16mg	324% 292mg	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	1.37% 0.21mg	137% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	5699% 6839μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	187% 1.7mg	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	16% 1.27mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	23.8% 166mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	6.92% 104mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	3.73% 138g	28.6% 1059g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Mustard Greens:

• Boiled and Drained Mustard Greens contain more Vitamin A, 2.2 times more Vitamin B1, 9.6 times more Vitamin B2, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9, 18.5 times more Vitamin C, 100 times more Vitamin E and 1584.9 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Mustard Greens have similar amounts of Vitamin B3 per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Mustard Greens:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.9 times more Sodium than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 51 times more Calcium, 10.6 times more Copper, 7.9 times more Iron, 3.5 times more Magnesium, 2.9 times more Phosphorus, 2.4 times more Potassium, 6.7 times more Selenium, 3.6 times more Zinc and 7.7 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more Fat, 18.5 times more Saturated Fat and 1.9 times more Omega 6 than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 7.7 times more Omega 3, 37.7 times more Sugars, 5.6 times more Fiber and 6.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Mustard Greens have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.