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

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Cooked Frozen Mustard Greens: 1579g

Frozen Crinkle Cut French Fried Potatoes with Salt have 7.7 times more energy per 100g than Cooked Frozen Mustard Greens. It has average energy density when compared to other foods. Boiled and Drained Frozen Mustard Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen 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	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	2.23% 0.38g	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	37.8% 49g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	6.97% 5.05g	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	116% 44.2g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	621% 5589μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	131% 1.7mg	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	276% 1105μg	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	242% 218mg	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	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	4409% 5291μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	159% 1595mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	102% 0.92mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	49% 205mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	202% 4.64mg	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	54% 379mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	17.2% 9.47μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	3.73% 138g	40% 1481g	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 Cooked Frozen Mustard Greens:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.6 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
• While Boiled and Drained Frozen Mustard Greens contain more Vitamin A, 2.9 times more Vitamin B1, 11 times more Vitamin B2, 4.2 times more Vitamin B6, 17.4 times more Vitamin B9, 13.8 times more Vitamin C, 103.7 times more Vitamin E and 1226.2 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 Frozen 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 Frozen 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 Cooked Frozen Mustard Greens:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more Sodium than Boiled and Drained Frozen Mustard Greens.
• While Boiled and Drained Frozen Mustard Greens contain 59.7 times more Calcium, 5.8 times more Copper, 13.9 times more Iron, 4.8 times more Magnesium, 14.4 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium, 9.2 times more Selenium, 4.5 times more Zinc and 10.7 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 2.6 times more Fat, 12.5 times more Saturated Fat and 1.4 times more Omega 6 than Boiled and Drained Frozen Mustard Greens.
• While Boiled and Drained Frozen Mustard Greens contain 10.6 times more Omega 3, 11.7 times more Sugars, 10.8 times more Fiber and 7.5 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 Frozen 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 Frozen Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.