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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	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	12% 4.54g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Vitamin A	NA	23.8% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	2.68% 2.4mg	110% 99mg	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	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	304% 365μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	NA	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	8.86% 0.71mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	NA	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	NA	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.47% 129g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Roasted 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 Frozen Roasted Potatoes with Salt vs Mustard Greens:

• 5 oz of Raw Mustard Greens contain 41.2 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 Mustard Greens:

• 5 ounces of Frozen Roasted Potatoes with Salt have 14.9 times more Sodium than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 7.7 times more Calcium, 3.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Mustard Greens contain similar levels of Potassium per five ounces.
• 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 4.7 times more Energy and 5.6 times more Carbohydrate than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Mustard Greens offer comparable quantities of Fiber per five ounces.
• 5 ounces of Mustard Greens provide inadequate amounts of Energy