Comparing Nutrients in 5 ounces Prepared Yellow Mustard VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Prepared Yellow Mustard	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.93% 85kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.36% 8.26g	23% 30g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	3% 2.17g	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	0.45% 0.33g	0.7% 0.51g	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	% 0.67g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.57g	g per day for Men 19-50 years
Fiber	15% 5.67g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.47% 5.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	23% 0.3mg	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	2.5% 9.92μg	13.5% 54μg	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	0.47% 0.43mg	20% 18mg	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	3.4% 0.51mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.053% 2.13μg	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	28.5% 2.3mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	11.6% 0.27mg	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	22% 153mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	86.3% 47.5μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	104% 1565mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Prepared Yellow Mustard vs Baked White Potatoes:

• Prepared Yellow Mustard has 3.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 9 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3 times more Vitamin B6, 5.4 times more Vitamin B9, 42 times more Vitamin C and 1.9 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prepared Yellow Mustard vs Baked White Potatoes:

• Prepared Yellow Mustard has 6.3 times more Calcium, 2.5 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 67 times more Selenium, 157.7 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper and 3.6 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Baked Whole White Potatoes have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared Yellow Mustard has 22.3 times more Fat, 24.9 times more Omega 3, 7.4 times more Omega 6, 1.9 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Energy, 3.6 times more Carbohydrate and 1.7 times more Sugars than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.