Comparing Nutrients in 100 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Mustard Greens

Weight per 100 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g
• Mustard Greens: 370g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 6 times more energy per 100g than Mustard Greens. It has above average energy density when compared to other foods. Raw Mustard Greens having very low energy density.

Discover which food has more nutrients per 100 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.7% 0.011g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	6.74% 4.9g	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% 0g	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	% 0.075g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	3.76% 1.43g	31% 12g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 559μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	51.3% 0.67mg	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	3.4% 13.7μg	11% 44.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.14% 7.33mg	288% 259mg	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	0.41% 0.062mg	49.6% 7.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	795% 954μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Mustard Greens	Recommended Dietary Allowance
Calcium	0.81% 8.07mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	68% 0.61mg	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	5.82% 0.47mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	4.14% 17.4mg	28.2% 119mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	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	8.6% 60.2mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	42% 1422mg	3400mg per day for Men 19-50 years
Selenium	0.11% 0.062μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	2.26% 0.25mg	8.4% 0.93mg	11mg per day for Men 19-50 years
Water	1.06% 39g	9.08% 336g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Mustard Greens Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Mustard Greens?

Lets compare vitamin content per 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Mustard Greens:

• 100 kcal of Raw Mustard Greens contain more Vitamin A, 3.9 times more Vitamin B1, 21.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2.6 times more Vitamin B5, 6.2 times more Vitamin B6, 3.3 times more Vitamin B9, 35.4 times more Vitamin C, 119.9 times more Vitamin E and 667.6 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Mustard Greens have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Mustard Greens:

• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Sodium than Mustard Greens.
• While 100 kcal of Raw Mustard Greens contain 52.7 times more Calcium, 6.8 times more Copper, 13 times more Iron, 6.8 times more Magnesium, 3.6 times more Phosphorus, 4.9 times more Potassium, 53.7 times more Selenium, 3.7 times more Zinc and 8.6 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Fat and 18.1 times more Saturated Fat than Mustard Greens.
• While 100 kcal of Raw Mustard Greens contain 6 times more Omega 3, 27.1 times more Sugars, 8.3 times more Fiber and 6.8 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Mustard Greens offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Mustard Greens provide inadequate amounts of Omega 6 in 100 calories.