Comparing Nutrients in 100 grams Prepared Yellow Mustard VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Prepared Yellow Mustard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.07% 60kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.34g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	20% 26g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	0.95% 0.69g	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	0.32% 0.23g	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	% 0.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	6.68% 3.74g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	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	1.75% 7μg	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	0.33% 0.3mg	1.9% 1.7mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.3% 63mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.038% 1.5μg	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	20% 1.6mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	NA	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	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	15.4% 108mg	NA	700mg per day for Men 19-50 years
Potassium	4.47% 152mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	61% 33.5μg	NA	55μg per day for Men 19-50 years
Sodium	73.6% 1104mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	NA	11mg per day for Men 19-50 years
Water	2.26% 83.7g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prepared Yellow Mustard vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 5.7 times more Vitamin C than Prepared Yellow Mustard.

Comparing minerals per 100 grams for Prepared Yellow Mustard vs Frozen Roasted Potatoes with Salt:

• Prepared Yellow Mustard has 4.2 times more Calcium, 3.2 times more Iron, 3.7 times more Sodium and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3 times more Potassium than Prepared Yellow Mustard.

Comparison of macro-nutrients per 100 grams:

• Prepared Yellow Mustard has 1.8 times more Fat, 1.3 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.1 times more Energy and 4.5 times more Carbohydrate than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.