Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Boiled Mustard Greens

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Boiled Mustard Greens: 1154g

Frozen Roasted Potatoes with Salt have 4.9 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.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Boiled Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Frozen Roasted 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	4.4% 4.28g	5.6% 5.42g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	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	47.5% 61.8g	40% 52g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	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	16% 6.14g	60.7% 23g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	NA	792% 7131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.46% 4mg	324% 292mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	137% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5699% 6839μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	NA	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	14.8% 1.2mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	NA	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	6.92% 104mg	1500mg per day for Men 19-50 years
Zinc	NA	23% 2.54mg	11mg per day for Men 19-50 years
Water	4.35% 161g	28.6% 1059g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Mustard Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Boiled Mustard Greens?

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

• 300 kcal of Boiled and Drained Mustard Greens contain 72.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Boiled Mustard Greens:

• 300 calories of Frozen Roasted Potatoes with Salt have 6.8 times more Sodium than Boiled Mustard Greens.
• While 300 kcal of Boiled and Drained Mustard Greens contain 38.4 times more Calcium, 8.5 times more Iron, 1.8 times more Potassium and 6.6 times more Water than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Mustard Greens contain 10 times more Sugars, 3.8 times more Fiber and 5.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Mustard Greens offer comparable quantities of Energy and Carbohydrate per 300 calories.