Comparing Nutrients in 7 ounces Frozen Mustard Greens VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Mustard Greens	Potato Skin	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	5.2% 6.77g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	17.2% 6.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Potato Skin	Recommended Dietary Allowance
Vitamin A	57% 512μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	36.5% 0.47mg	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	68.5% 274μg	8.43% 33.7μg	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	55.8% 50.2mg	25% 22.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Potato Skin	Recommended Dietary Allowance
Calcium	23% 230mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	93% 0.84mg	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	32% 2.56mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	52% 1.2mg	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	8.5% 59.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5% 185g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Mustard Greens vs Potato Skin:

• 7 ounces of Frozen Mustard Greens have more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 8.1 times more Vitamin B9 and 2.2 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.3 times more Vitamin B3, 15.9 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Mustard Greens, Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Mustard Greens vs Potato Skin:

• 7 ounces of Frozen Mustard Greens have 3.9 times more Calcium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6.3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium and 1.5 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Potato Skin contain similar levels of Water per seven ounces.
• Both Frozen Mustard Greens, Unprepared as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Mustard Greens have 1.3 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.9 times more Energy and 3.6 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Mustard Greens provide inadequate amounts of Energy
• Both Frozen Mustard Greens, Unprepared as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Mustard Greens VS Potato Skin

What are the health benefits of Frozen Mustard Greens compared to Potato Skin?

Frozen mustard greens are a great source of vitamins A, C, and K, as well as minerals like calcium and iron. They are low in calories and high in fiber, making them a nutritious addition to your diet. On the other hand, potato skins are also nutritious, providing fiber, potassium, and vitamin C. However, they are higher in carbohydrates and lower in vitamins and minerals compared to mustard greens. Overall, both can be part of a healthy diet, but mustard greens offer more vitamins and minerals per serving.

Can I lose weight easier by eating more Frozen Mustard Greens or Potato Skin?

Both frozen mustard greens and potato skins can be part of a healthy weight loss diet, but frozen mustard greens are lower in calories and higher in fiber, making them a better choice for weight loss. They are also rich in vitamins and minerals, which can support overall health and well-being. Incorporating a variety of vegetables into your diet, along with other nutrient-dense foods, can help you achieve your weight loss goals more effectively.

Should I eat more Frozen Mustard Greens or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen mustard greens and potato skins are nutritious options, but for muscle building, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, quinoa, and nuts/seeds. Incorporating a balanced diet with a variety of plant-based protein sources will support muscle growth and overall health.

What is the environmental impact of producing Frozen Mustard Greens compared to Potato Skin?

Frozen mustard greens generally have a lower environmental impact compared to potato skins. Leafy greens like mustard greens require less water, land, and resources to grow compared to starchy vegetables like potatoes. Additionally, leafy greens tend to have a higher nutrient density, providing more vitamins and minerals per calorie. Choosing frozen mustard greens over potato skins can be a more sustainable choice for both the environment and your health.