Comparing Nutrients in 7 ounces Cooked Frozen Mustard Greens with Salt VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.17g	70.3% 91g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	3.83% 2.78g	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	14.6% 5.56g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	78% 703μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	94% 1.2mg	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	34.7% 139μg	11% 43.7μg	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	30.4% 27.4mg	29.8% 26.8mg	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	18% 2.68mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	554% 665μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	20% 200mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	180% 1.62mg	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	27.8% 2.22mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	53% 1.22mg	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	6.8% 47.6mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5.03% 186g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Mustard Greens with Salt versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Mustard Greens with Salt vs Baked Potato Skin:

• 7 ounces of Cooked Frozen Mustard Greens with Salt have 354 times more Vitamin A, 3.2 times more Vitamin B9, 33.8 times more Vitamin E and 197.1 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.1 times more Vitamin B1, 2 times more Vitamin B2, 11.9 times more Vitamin B3, 53.6 times more Vitamin B5 and 5.7 times more Vitamin B6 than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Baked Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mustard Greens with Salt vs Baked Potato Skin:

• 7 ounces of Cooked Frozen Mustard Greens with Salt have 3 times more Calcium, 12.4 times more Sodium and 2 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 14.1 times more Copper, 6.3 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium and 2.5 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• 7 ounces of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potato Skin contain 10.4 times more Energy, 14.8 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Boiled Frozen Mustard Greens, drained with Salt.
• 7 ounces of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.