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Comparing Nutrients in 14 ounces Frozen Mustard GreensVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens
38%
9%
53%
Baked White Potatoes
9%
1%
90%
14 oz ▼

Macro Nutrients

2.74%79.4kcal
Energy
12.6%365kcal
79.4 kcalvs365 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.07g
Fat
0.61%0.6g
1.07 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.17%0.056g
Saturated Fat
0.5%0.16g
0.056 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.95%0.095g
Omega 3
3.72%0.06g
0.095 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.63%0.11g
Omega 6
1.14%0.19g
0.11 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10.4%13.5g
Carbohydrate
64.4%83.7g
13.5 gvs83.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8.38%6.07g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.07 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.97%1.43g
≤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]
NA gvs1.43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.6g
NA gvs1.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g
Fiber
22%8.33g
13 gvs8.33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17.6%9.9g
Protein
15%8.33g
9.9 gvs8.33 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

114%1024μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
1024 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
16%0.19mg
Thiamine
0.19 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.6%0.24mg
Vitamin B2
13%0.17mg
Riboflavin
0.24 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.8%1.25mg
Vitamin B3
38%6.06mg
Niacin, nicotinic acid, niacinamide
1.25 mgvs6.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.5%0.075mg
Vitamin B5
30.4%1.52mg
Pantothenic acid
0.075 mgvs1.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40%0.52mg
Vitamin B6
64.4%0.84mg
Pyridoxine
0.52 mgvs0.84 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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137%548μg
Vitamin B9
37.7%151μg
Folates and Folic Acid
548 μgvs151 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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112%100mg
Vitamin C
55.6%50mg
Ascorbic acid
100 mgvs50 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
1.06%0.16mg
Tocopherols and Tocotrienols
NA mgvs0.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
8.93%10.7μg
Phytomenadione or phylloquinone
NA μgvs10.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

46%460mg
Calcium
3.97%39.7mg
460 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.5%0.27mg
Copper
56%0.5mg
0.27 mgvs0.5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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64%5.1mg
Iron
31.8%2.54mg
5.1 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59.5mg
Magnesium
25.5%107mg
59.5 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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58.5%1.35mg
Manganese
32.6%0.75mg
1.35 mgvs0.75 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17%119mg
Phosphorus
42.5%298mg
119 mgvs298 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%675mg
Potassium
63.5%2159mg
675 mgvs2159 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg
Selenium
3.6%2μg
2.78 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.67%115mg
Sodium
1.85%27.8mg
115 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
8.3%0.91mg
Zinc
12.6%1.4mg
0.91 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%370g
Water
8.1%299g
370 gvs299 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Frozen Mustard Greens vs Baked White Potatoes:
Comparing minerals per 14 ounces for Frozen Mustard Greens vs Baked White Potatoes:
Comparison of macro-nutrients per 14 ounces:



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