Comparing Nutrients in 7 ounces Mustard Greens VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Potato Skin	17%	1%	82%

Macro Nutrients

	Mustard Greens	Potato Skin	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	7.13% 9.27g	19% 24.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	16.7% 6.35g	13% 4.96g	38g per day for Men 19-50 years
Protein	10% 5.68g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Potato Skin	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	5.95% 24μg	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	154% 139mg	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	26.6% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	426% 511μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Potato Skin	Recommended Dietary Allowance
Calcium	23% 228mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	40.7% 3.25mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	16.4% 115mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Greens VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Mustard Greens vs Potato Skin:

• 7 ounces of Mustard Greens have more Vitamin A, 3.8 times more Vitamin B1, 2.9 times more Vitamin B2 and 6.1 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Mustard Greens.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Mustard Greens as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Mustard Greens have 3.8 times more Calcium, 1.4 times more Magnesium and 1.5 times more Phosphorus than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Copper, 2 times more Iron and 1.4 times more Zinc than Raw Mustard Greens.
• Both Mustard Greens and Potato Skin contain similar levels of Potassium and Water per seven ounces.
• Both Raw Mustard Greens as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mustard Greens have 1.3 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Energy and 2.7 times more Carbohydrate than Raw Mustard Greens.
• Both Mustard Greens and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Mustard Greens provide inadequate amounts of Energy
• Both Raw Mustard Greens as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Mustard Greens VS Potato Skin

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

Mustard greens are a nutrient-dense leafy green vegetable that are rich in vitamins A, C, and K, as well as folate, calcium, and fiber. They are low in calories and high in antioxidants, which can help reduce inflammation and lower the risk of chronic diseases. On the other hand, potato skins are a good source of fiber, potassium, and vitamin C, but they are higher in carbohydrates and lower in other essential nutrients compared to mustard greens. Overall, mustard greens offer more health benefits due to their higher nutrient content and antioxidant properties.

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

Mustard greens are a great choice for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. Potato skins, on the other hand, are higher in calories and may not be as effective for weight loss. It's important to focus on a variety of nutrient-dense, whole plant foods for weight loss success.

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

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of plant-based protein sources. Mustard greens are a good source of vitamins and minerals but are low in protein. Potato skins, on the other hand, contain more protein and can be a good addition to your diet. However, for optimal muscle growth, consider incorporating a combination of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains along with a variety of vegetables including mustard greens and potato skins.

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

Mustard greens have a lower environmental impact compared to potato skins. Mustard greens require less water, land, and resources to grow, making them a more sustainable option. Additionally, mustard greens are rich in nutrients such as vitamins A, C, and K, as well as fiber, making them a nutritious choice for a plant-based diet.