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Comparing Nutrients in 100 grams Mustard GreensVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Mustard Greens
34%
11%
55%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

0.93%27kcal
Energy
3.17%92kcal
27 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.43%0.42g
Fat
0.15%0.15g
0.42 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.031%0.01g
Saturated Fat
0.13%0.04g
0.01 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.13%0.018g
Omega 3
0.94%0.015g
0.018 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.12%0.02g
Omega 6
0.29%0.049g
0.02 gvs0.049 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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3.6%4.67g
Carbohydrate
16.2%21g
4.67 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.82%1.32g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.32 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.5%0.36g
≤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 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.42%3.2g
Fiber
5.53%2.1g
3.2 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.86g
Protein
3.75%2.1g
2.86 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

16.8%151μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
151 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.67%0.08mg
Vitamin B1
4%0.048mg
Thiamine
0.08 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.46%0.11mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.11 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5%0.8mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
0.8 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.2%0.21mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.21 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.18 mgvs0.21 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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3%12μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
12 μgvs38 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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77.8%70mg
Vitamin C
14%12.6mg
Ascorbic acid
70 mgvs12.6 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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13.4%2mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
2 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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215%258μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
258 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11.5%115mg
Calcium
1%10mg
115 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.3%0.17mg
Copper
14%0.13mg
0.17 mgvs0.13 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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20.5%1.64mg
Iron
8%0.64mg
1.64 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.6%32mg
Magnesium
6.43%27mg
32 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
8.2%0.19mg
NA mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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8.3%58mg
Phosphorus
10.7%75mg
58 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.3%384mg
Potassium
16%544mg
384 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.64%0.9μg
Selenium
0.91%0.5μg
0.9 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.33%20mg
Sodium
0.47%7mg
20 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.27%0.25mg
Zinc
3.2%0.35mg
0.25 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.45%91g
Water
2.04%75.4g
91 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Mustard Greens vs Baked White Potatoes:
Comparing minerals per 100 grams for Mustard Greens vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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