Comparing Nutrients in 500 calories Prepared Yellow Mustard VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Prepared Yellow Mustard: 833g
• Boiled Potato Flesh, Cooked In Skin: 575g

Boiled Potato Flesh, Cooked In Skin without Salt has 1.5 times more energy per unit of mass than Prepared Yellow Mustard, which is average in comparison to other foods. Prepared Yellow Mustard having low energy density.

Discover which food has more nutrients per 500 calories - Prepared Yellow Mustard or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Prepared Yellow Mustard	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28.7% 28g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.03g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	89% 116g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	7.2% 5.23g	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	2.64% 1.9g	2.3% 1.67g	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	% 3.9g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 1.75g	% 1.1g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	55.7% 31g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	132% 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	14.6% 58.3μg	14.4% 57.5μg	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	2.78% 2.5mg	83% 74.7mg	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	20% 3mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.72% 11.7μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	52.5% 525mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	7.1% 284μg	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	168% 13.4mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	34.5% 0.79mg	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	129% 900mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	37.3% 1267mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	508% 279μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	613% 9200mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.33mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	19% 698g	12% 442g	3700g per day for Men 19-50 years

Prepared Yellow Mustard VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Prepared Yellow Mustard or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Prepared Yellow Mustard vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Prepared Yellow Mustard have 2.4 times more Vitamin B1, 5.1 times more Vitamin B2 and 52.2 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 29.9 times more Vitamin C than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Prepared Yellow Mustard have insufficient amounts of Vitamin C and Vitamin K
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Prepared Yellow Mustard as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Prepared Yellow Mustard vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Prepared Yellow Mustard have 18.3 times more Calcium, 7.5 times more Iron, 3.2 times more Magnesium, 4.4 times more Manganese, 3.6 times more Phosphorus, 161.9 times more Selenium, 400.2 times more Sodium, 3.1 times more Zinc and 1.6 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.8 times more Copper and 1.7 times more Potassium than Prepared Yellow Mustard.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium
• Both Prepared Yellow Mustard as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Prepared Yellow Mustard have 48.4 times more Fat, 54.2 times more Omega 3, 16.4 times more Omega 6, 1.5 times more Sugars, 3.2 times more Fiber and 2.9 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.4 times more Carbohydrate than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6