Comparing Nutrients in 7 ounces Mustard Spinach VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Potato Skin	17%	1%	82%

Macro Nutrients

	Mustard Spinach	Potato Skin	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	5.95% 7.74g	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	14.6% 5.56g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Potato Skin	Recommended Dietary Allowance
Vitamin A	109% 982μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	79% 316μg	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	287% 258mg	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

	Mustard Spinach	Potato Skin	Recommended Dietary Allowance
Calcium	41.7% 417mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	37.2% 2.98mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	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	7.94% 55.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Potato Skin per 7 oz

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

• 7 ounces of Mustard Spinach have more Vitamin A, 3.2 times more Vitamin B1, 2.4 times more Vitamin B2, 9.4 times more Vitamin B9 and 11.4 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Mustard Spinach.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Mustard Spinach 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 Spinach vs Potato Skin:

• 7 ounces of Mustard Spinach have 7 times more Calcium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 5.6 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Potato Skin contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw Mustard Spinach as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 2.6 times more Energy and 3.2 times more Carbohydrate than Raw Mustard Spinach.
• Both Mustard Spinach and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Mustard Spinach provide inadequate amounts of Energy
• Both Raw Mustard Spinach as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Mustard Spinach VS Potato Skin

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

Mustard spinach, also known as komatsuna, is a leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is low in calories and high in fiber, making it a great addition to a healthy diet. On the other hand, potato skins are a good source of fiber and potassium, but they are also high in carbohydrates and calories. Overall, mustard spinach is a more nutrient-dense option compared to potato skins.

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

Mustard spinach is a low-calorie, nutrient-dense vegetable that can be a great addition to a weight loss diet. Potato skins, on the other hand, are higher in calories and may not be as effective for weight loss. Choosing mustard spinach over potato skins can help you achieve your weight loss goals more easily.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Mustard spinach is a good source of plant-based protein, vitamins, and minerals, while potato skin is rich in fiber and nutrients. Both can be beneficial for muscle growth when included in a well-balanced vegan diet. It is recommended to include a variety of protein-rich foods such as legumes, tofu, tempeh, nuts, and seeds in your diet to support muscle growth.

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

Mustard spinach generally has a lower environmental impact compared to potato skin. Leafy greens like mustard spinach require less water, land, and resources to grow compared to starchy vegetables like potatoes. Additionally, leafy greens tend to have a smaller carbon footprint and contribute less to greenhouse gas emissions. Choosing plant-based foods like mustard spinach can help reduce the environmental impact of our food choices.