Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cooked Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	NA	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.63% 0.45g	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	9.7% 3.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	5.75% 3.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	NA	55.8% 502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.45% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.8% 0.15mg	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	NA	25% 99μg	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	2.68% 2.4mg	21.7% 19.6mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	396% 475μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	NA	9.13% 0.082mg	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	8.86% 0.71mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	NA	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Frozen Mustard Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cooked Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Cooked Frozen Mustard Greens:

• 5 oz of Boiled and Drained Frozen Mustard Greens contain 8.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cooked Frozen Mustard Greens:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.2 times more Potassium and 11.9 times more Sodium than Cooked Frozen Mustard Greens.
• While 5 oz of Boiled and Drained Frozen Mustard Greens contain 6.7 times more Calcium, 2.2 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 6.7 times more Energy and 8.4 times more Carbohydrate than Cooked Frozen Mustard Greens.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Mustard Greens offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens provide inadequate amounts of Energy