Comparing Nutrients in 500 calories Cooked Frozen Mustard Greens VS Baked White Potatoes

Weight per 500 calories

• Cooked Frozen Mustard Greens: 2632g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 4.8 times more energy per unit of mass than Boiled and Drained Frozen Mustard Greens, which is average in comparison to other foods. Cooked Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Mustard Greens or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Frozen Mustard Greens	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.58g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	88% 115g	130g per day for Men 19-50 years
Sugars	11.6% 8.42g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	194% 73.7g	30% 11.4g	38g per day for Men 19-50 years
Protein	107% 59.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1035% 9316μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.42% 0.42mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.84mg	88.2% 1.15mg	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	461% 1842μg	51.6% 207μg	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	404% 363mg	76% 68.5mg	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	237% 35.5mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7349% 8818μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Baked White Potatoes	Recommended Dietary Allowance
Calcium	266% 2658mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	76.7% 0.69mg	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	368% 29.5mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	44.7% 1.03mg	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	90% 632mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	108% 3658mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	66.7% 2468g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Mustard Greens vs Baked White Potatoes:

• Boiled and Drained Frozen Mustard Greens have 1714.1 times more Vitamin A, 4 times more Vitamin B1, 6 times more Vitamin B2, 2.5 times more Vitamin B6, 8.9 times more Vitamin B9, 5.3 times more Vitamin C, 163.4 times more Vitamin E and 601 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.9 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Mustard Greens vs Baked White Potatoes:

• Boiled and Drained Frozen Mustard Greens have 48.9 times more Calcium, 2.2 times more Copper, 8.5 times more Iron, 2.3 times more Magnesium, 7.5 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium, 5.8 times more Selenium, 17.3 times more Sodium, 2.8 times more Zinc and 6 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Mustard Greens have 8.1 times more Fat, 7.1 times more Omega 3, 6.5 times more Fiber and 5.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 500 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.