Comparing Nutrients in 5 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Energy	7.87% 228kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	2.6% 1.87g	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% 0g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	12% 4.54g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.8% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	19.6% 0.26mg	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	7.8% 31μg	4.25% 17μg	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	18.6% 16.7mg	110% 99mg	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	0.94% 0.14mg	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	304% 365μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	26% 0.23mg	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	13.3% 1.06mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	19.6% 137mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Mustard Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Mustard Greens:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain more Vitamin A, 3.5 times more Vitamin B2, 5.9 times more Vitamin C, 20.1 times more Vitamin E and 112 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Mustard Greens provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Mustard Greens have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Mustard Greens:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Phosphorus, 1.2 times more Potassium, 19.6 times more Sodium and 1.6 times more Zinc than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 8.8 times more Calcium, 2.2 times more Iron and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Mustard Greens contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Mustard Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 6 times more Energy, 12.2 times more Fat, 108.2 times more Saturated Fat and 5.9 times more Carbohydrate than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 1.4 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Mustard Greens offer comparable quantities of Protein per five ounces.
• 5 ounces of Mustard Greens provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in five ounces.