Comparing Nutrients in 100 calories Frozen Mustard GreensVS Baked Red Potatoes

Weight per 100 calories

Frozen Mustard Greens

500g

Baked Red Potatoes

115g

Baked Whole Red Potatoes have 4.4 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 100 calories - Frozen Mustard Greens or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.4%1.35g

Fat

0.18%0.17g

1.35 gvs0.17 g

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

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0.22%0.07g

Saturated Fat

0.14%0.046g

0.07 gvs0.046 g

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

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7.5%0.12g

Omega 3

1.08%0.017g

0.12 gvs0.017 g

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

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0.79%0.14g

Omega 6

0.33%0.056g

0.14 gvs0.056 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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13%17g

Carbohydrate

17.3%22.5g

17 gvs22.5 g

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

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Sugars

2.27%1.64g

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

NA gvs1.64 g

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

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Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%0.52g

NA gvs0.52 g

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

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43.4%16.5g

Fiber

5.44%2.07g

16.5 gvs2.07 g

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

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22.2%12.5g

Protein

4.72%2.64g

12.5 gvs2.64 g

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

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Vitamins

Frozen Mustard Greensvs Baked Red Potatoes

143%1290μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

1290 μgvs1.15 μg

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

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20%0.24mg

Vitamin B1

6.9%0.083mg

Thiamine

0.24 mgvs0.083 mg

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

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23.5%0.31mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.31 mgvs0.057 mg

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

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9.8%1.57mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

1.57 mgvs1.83 mg

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

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1.9%0.095mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.095 mgvs0.39 mg

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

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50.4%0.66mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.66 mgvs0.24 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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173%690μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

690 μgvs31 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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141%127mg

Vitamin C

16%14.5mg

Ascorbic acid

127 mgvs14.5 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

0.61%0.092mg

Tocopherols and Tocotrienols

NA mgvs0.092 mg

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

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Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

NA μgvs3.2 μg

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

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Minerals

Frozen Mustard Greensvs Baked Red Potatoes

58%580mg

Calcium

1.03%10.3mg

580 mgvs10.3 mg

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

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37.2%0.34mg

Copper

22.2%0.2mg

0.34 mgvs0.2 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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80.6%6.45mg

Iron

10%0.8mg

6.45 mgvs0.8 mg

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

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18%75mg

Magnesium

7.66%32mg

75 mgvs32 mg

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

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73.7%1.7mg

Manganese

8.65%0.2mg

1.7 mgvs0.2 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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21.4%150mg

Phosphorus

12%82.8mg

150 mgvs82.8 mg

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

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25%850mg

Potassium

18.4%626mg

850 mgvs626 mg

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

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6.36%3.5μg

Selenium

3.5 μgvsNA μg

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

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9.67%145mg

Sodium

0.92%13.8mg

145 mgvs13.8 mg

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

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10.5%1.15mg

Zinc

4.18%0.46mg

1.15 mgvs0.46 mg

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

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12.6%466g

Water

2.4%88g

466 gvs88 g

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

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Lets compare vitamin content per 100 calories of Frozen Mustard Greens vs Baked Red Potatoes:

Frozen Mustard Greens, Unprepared have 1122.3 times more Vitamin A, 2.9 times more Vitamin B1, 5.3 times more Vitamin B2, 2.7 times more Vitamin B6, 22.2 times more Vitamin B9 and 8.7 times more Vitamin C than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.1 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 100 kcal.
Both Frozen Mustard Greens, Unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Mustard Greens vs Baked Red Potatoes:

Frozen Mustard Greens, Unprepared have 56.1 times more Calcium, 1.7 times more Copper, 8 times more Iron, 2.3 times more Magnesium, 8.5 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 10.5 times more Sodium, 2.5 times more Zinc and 5.3 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

Frozen Mustard Greens, Unprepared have 7.8 times more Fat, 7 times more Omega 3, 8 times more Fiber and 4.7 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
Both Frozen Mustard Greens, Unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Mustard GreensVS Cooked Frozen Mustard GreensBaked Red PotatoesVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Frozen Mustard GreensVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Mustard Greens or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: