Comparing Nutrients in 300 calories Frozen Mustard GreensVS Baked White Potatoes

Weight per 300 calories

Frozen Mustard Greens

1500g

Baked White Potatoes

326g

Baked Whole White Potatoes have 4.6 times more energy per unit of mass than Frozen Mustard Greens, Unprepared, which is average in comparison to other foods. Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 300 calories - Frozen Mustard Greens or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.18%4.05g

Fat

0.5%0.49g

4.05 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.66%0.21g

Saturated Fat

0.41%0.13g

0.21 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22.5%0.36g

Omega 3

3.06%0.049g

0.36 gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.4%0.41g

Omega 6

0.94%0.16g

0.41 gvs0.16 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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39.3%51g

Carbohydrate

53%68.7g

51 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.6%1.17g

≤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 gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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130%49.5g

Fiber

18%6.85g

49.5 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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66.7%37.4g

Protein

12.2%6.85g

37.4 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Mustard Greensvs Baked White Potatoes

430%3870μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

3870 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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60%0.72mg

Vitamin B1

13%0.16mg

Thiamine

0.72 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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70.4%0.92mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.92 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.4%4.7mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.7%0.29mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.29 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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151%1.97mg

Vitamin B6

53%0.69mg

Pyridoxine

1.97 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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518%2070μg

Vitamin B9

31%124μg

Folates and Folic Acid

2070 μgvs124 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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422%380mg

Vitamin C

45.7%41mg

Ascorbic acid

380 mgvs41 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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Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Mustard Greensvs Baked White Potatoes

174%1740mg

Calcium

3.26%32.6mg

1740 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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112%1mg

Copper

46%0.41mg

1 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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242%19.4mg

Iron

26%2.1mg

19.4 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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53.6%225mg

Magnesium

21%88mg

225 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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221%5.1mg

Manganese

26.8%0.62mg

5.1 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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64.3%450mg

Phosphorus

35%245mg

450 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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75%2550mg

Potassium

52%1774mg

2550 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19%10.5μg

Selenium

2.96%1.63μg

10.5 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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29%435mg

Sodium

1.52%23mg

435 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31.4%3.45mg

Zinc

10.4%1.14mg

3.45 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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37.8%1398g

Water

6.65%246g

1398 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Mustard Greens vs Baked White Potatoes:

Frozen Mustard Greens, Unprepared have 1186.8 times more Vitamin A, 4.6 times more Vitamin B1, 6.5 times more Vitamin B2, 2.9 times more Vitamin B6, 16.7 times more Vitamin B9 and 9.2 times more Vitamin C than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.4 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Frozen Mustard Greens, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Mustard Greens vs Baked White Potatoes:

Frozen Mustard Greens, Unprepared have 53.4 times more Calcium, 2.4 times more Copper, 9.3 times more Iron, 2.6 times more Magnesium, 8.3 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 6.4 times more Selenium, 19.1 times more Sodium, 3 times more Zinc and 5.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Frozen Mustard Greens, Unprepared have 8.3 times more Fat, 7.4 times more Omega 3, 7.2 times more Fiber and 5.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Frozen Mustard Greens, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Mustard GreensVS Cooked Frozen Mustard GreensBaked White PotatoesVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Frozen Mustard GreensVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Mustard Greens or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: