Comparing Nutrients in 7 ounces Ground Mustard Seed VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Ground Mustard Seed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	34.8% 1008kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	470% 7.53g	NA	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	40% 52g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	1.9% 1.37g	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	0.055% 0.04g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 7.32g	NA	g per day for Men 19-50 years
Fiber	63.7% 24.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	92% 51.8g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	NA	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	80.4% 321μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.7% 14mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	52.8% 528mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	NA	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	228% 18.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	175% 734mg	NA	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	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	235% 1643mg	NA	700mg per day for Men 19-50 years
Potassium	43% 1465mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	751% 413μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	NA	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Ground Mustard Seed versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ground Mustard Seed vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Ground Mustard Seed have 4.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Ground Mustard Seed vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Ground Mustard Seed have 17.7 times more Calcium, 18.4 times more Iron and 1.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 22.9 times more Sodium than Ground Mustard Seed Spices.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ground Mustard Seed have 4 times more Energy, 20 times more Fat, 11.9 times more Saturated Fat, 9.8 times more Sugars, 4.7 times more Fiber and 11.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Ground Mustard Seed and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.