Comparing Nutrients in 100 calories Canned Carrots with Liquids and SaltVS Cooked Frozen Mustard Greens

Weight per 100 calories

Canned Carrots with Liquids and Salt

435g

Cooked Frozen Mustard Greens

526g

Canned Carrots with Liquids and Salt have 1.2 times more energy per 100g than Cooked Frozen Mustard Greens. It has very low energy density when compared to other foods. Boiled and Drained Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Cooked Frozen Mustard Greens?

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids and Salt

86%

Cooked Frozen Mustard Greens

38%

53%

100 kcal ▼

Macro Nutrients

Canned Carrots with Liquids and Saltvs Cooked Frozen Mustard Greens

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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0.63%0.61g

Fat

1.36%1.3g

0.61 gvs1.3 g

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

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0.34%0.11g

Saturated Fat

0.21%0.068g

0.11 gvs0.068 g

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

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2.17%0.035g

Omega 3

7.24%0.12g

0.035 gvs0.12 g

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

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1.43%0.24g

Omega 6

0.74%0.13g

0.24 gvs0.13 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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18%23.3g

Carbohydrate

12.6%16.4g

23.3 gvs16.4 g

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

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14.8%10.7g

Sugars

2.32%1.7g

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

10.7 gvs1.7 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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20.6%7.83g

Fiber

38.8%14.7g

7.83 gvs14.7 g

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

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4.5%2.52g

Protein

21.3%12g

2.52 gvs12 g

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

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Vitamins

Canned Carrots with Liquids and Saltvs Cooked Frozen Mustard Greens

296%2665μg

Vitamin A

207%1863μg

RAE, retinol activity equivalents

2665 μgvs1863 μg

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

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6.9%0.083mg

Vitamin B1

17.5%0.21mg

Thiamine

0.083 mgvs0.21 mg

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

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9.03%0.12mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.12 mgvs0.28 mg

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

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11.4%1.83mg

Vitamin B3

8.5%1.36mg

Niacin, nicotinic acid, niacinamide

1.83 mgvs1.36 mg

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

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12%0.6mg

Vitamin B5

1.7%0.084mg

Pantothenic acid

0.6 mgvs0.084 mg

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

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37.5%0.49mg

Vitamin B6

43.7%0.57mg

Pyridoxine

0.49 mgvs0.57 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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8.7%34.8μg

Vitamin B9

92%368μg

Folates and Folic Acid

34.8 μgvs368 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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9.66%8.7mg

Vitamin C

80.7%72.6mg

Ascorbic acid

8.7 mgvs72.6 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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21%3.17mg

Vitamin E

47.4%7.1mg

Tocopherols and Tocotrienols

3.17 mgvs7.1 mg

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

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35.5%42.6μg

Vitamin K

1470%1764μg

Phytomenadione or phylloquinone

42.6 μgvs1764 μg

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

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Minerals

Canned Carrots with Liquids and Saltvs Cooked Frozen Mustard Greens

13.5%135mg

Calcium

53%532mg

135 mgvs532 mg

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

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49.8%0.45mg

Copper

34%0.31mg

0.45 mgvs0.31 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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28.3%2.26mg

Iron

73.7%5.9mg

2.26 mgvs5.9 mg

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

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9.3%39mg

Magnesium

16.3%68.4mg

39 mgvs68.4 mg

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

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85%1.96mg

Manganese

67.3%1.55mg

1.96 mgvs1.55 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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12.4%87mg

Phosphorus

18%126mg

87 mgvs126 mg

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

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22%752mg

Potassium

21.5%732mg

752 mgvs732 mg

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

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3.16%1.74μg

Selenium

5.74%3.16μg

1.74 μgvs3.16 μg

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

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69.6%1043mg

Sodium

8.77%132mg

1043 mgvs132 mg

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

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11.5%1.26mg

Zinc

9.57%1.05mg

1.26 mgvs1.05 mg

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

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11%404g

Water

13.3%494g

404 gvs494 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 Canned Carrots with Liquids and Salt vs Cooked Frozen Mustard Greens:

Canned Carrots Solids and Liquids with Salt have 1.4 times more Vitamin A, 1.3 times more Vitamin B3 and 7.2 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 10.6 times more Vitamin B9, 8.4 times more Vitamin C, 2.2 times more Vitamin E and 41.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B6 per 100 kcal.
Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Carrots with Liquids and Salt vs Cooked Frozen Mustard Greens:

Canned Carrots Solids and Liquids with Salt have 1.5 times more Copper, 1.3 times more Manganese and 7.9 times more Sodium than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 3.9 times more Calcium, 2.6 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Frozen Mustard Greens have similar amounts of Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Carrots Solids and Liquids with Salt have 1.9 times more Omega 6, 1.4 times more Carbohydrate and 6.4 times more Sugars than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 2.2 times more Fat, 3.3 times more Omega 3, 1.9 times more Fiber and 4.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy per 100 kcal.
Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Carrots with Liquids and SaltVS Canned Carrots with SaltCooked Frozen Mustard GreensVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Mustard SpinachCooked Frozen Mustard GreensVS Mustard Spinach

Compare Foods

Comparing Nutrients in 100 calories Canned Carrots with Liquids and SaltVS Cooked Frozen Mustard Greens

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Cooked Frozen Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: