Comparing Nutrients in 100 grams Boiled Potato Flesh, Cooked In Skin VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Mustard Greens	Recommended Dietary Allowance
Energy	3% 87kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	3.6% 4.67g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	1.82% 1.32g	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	0.4% 0.29g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	14% 0.18mg	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	2.5% 10μg	3% 12μg	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	14.4% 13mg	77.8% 70mg	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	0.067% 0.01mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	215% 258μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Mustard Greens	Recommended Dietary Allowance
Calcium	0.5% 5mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	18.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.4μg	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	3.88% 0.31mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	6% 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	6.3% 44mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.1% 77g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Mustard Greens per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Potato Flesh, Cooked In Skin versus 100 g of Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Potato Flesh, Cooked In Skin vs Mustard Greens:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Mustard Greens.
• While 100 g of Raw Mustard Greens contain more Vitamin A, 5.5 times more Vitamin B2, 5.4 times more Vitamin C, 201 times more Vitamin E and 117 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Mustard Greens provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Potato Flesh, Cooked In Skin vs Mustard Greens:

• 100 g of Raw Mustard Greens contain 23 times more Calcium, 5.3 times more Iron, 1.5 times more Magnesium and 1.3 times more Phosphorus than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Mustard Greens contain similar levels of Copper, Potassium, Zinc and Water per 100 grams.
• 100 grams of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Mustard Greens lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have 3.2 times more Energy and 4.3 times more Carbohydrate than Mustard Greens.
• While 100 g of Raw Mustard Greens contain 1.8 times more Fiber and 1.5 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 100 grams of Mustard Greens provide inadequate amounts of Energy
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.