Comparing Nutrients in 300 calories Potato Skin VS Mustard Greens

Weight per 300 calories

• Potato Skin: 517g
• Mustard Greens: 1111g

Potato Skin has 2.1 times more energy per 100g than Mustard Greens. It has low energy density when compared to other foods. Raw Mustard Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Potato Skin	Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	20.2% 14.7g	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	34% 13g	94% 35.6g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	186% 1678μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	46.7% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	154% 2mg	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	22% 88μg	33.3% 133μg	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	65.5% 59mg	864% 778mg	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	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2384% 2861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Mustard Greens	Recommended Dietary Allowance
Calcium	15.5% 155mg	128% 1278mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	204% 1.83mg	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	209% 16.8mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	28% 197mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	125% 4267mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	11.6% 431g	27.2% 1008g	3700g per day for Men 19-50 years

Potato Skin VS Mustard Greens Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Mustard Greens contain more Vitamin A, 8.2 times more Vitamin B1, 6.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 13.2 times more Vitamin C than Raw Potato Skin.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Mustard Greens:

• 300 kcal of Raw Mustard Greens contain 8.2 times more Calcium, 3 times more Magnesium, 3.3 times more Phosphorus, 2 times more Potassium, 6.4 times more Selenium, 4.3 times more Sodium, 1.5 times more Zinc and 2.3 times more Water than Raw Potato Skin.
• Both Potato Skin and Mustard Greens contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 1.2 times more Carbohydrate than Mustard Greens.
• While 300 kcal of Raw Mustard Greens contain 3.9 times more Omega 3, 2.7 times more Fiber and 2.4 times more Protein than Raw Potato Skin.
• Both Potato Skin and Mustard Greens offer comparable quantities of Energy per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Raw Mustard Greens provide inadequate amounts of Omega 6 in 300 calories.