Comparing Nutrients in 300 calories CarrotsVS Boiled Mustard Spinach

Weight per 300 calories

Carrots

732g

Boiled Mustard Spinach

1875g

Carrots have 2.6 times more energy per 100g than Boiled Mustard Spinach. It has low energy density when compared to other foods. Boiled and Drained Mustard Spinach having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Boiled Mustard Spinach?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Boiled Mustard Spinach

34%

57%

300 kcal ▼

Macro Nutrients

Carrotsvs Boiled Mustard Spinach

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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1.8%1.76g

Fat

3.87%3.75g

1.76 gvs3.75 g

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

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0.73%0.23g

Saturated Fat

0.23 gvsNA g

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

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0.91%0.015g

Omega 3

0.015 gvsNA g

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

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4.3%0.73g

Omega 6

0.73 gvsNA 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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54%70g

Carbohydrate

40.4%52.5g

70 gvs52.5 g

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

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48%34.7g

Sugars

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

34.7 gvsNA g

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

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5.55%4.02g

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]

4.02 gvsNA g

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

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%4.3g

Glucose

4.3 gvsNA g

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

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%26.3g

Sucrose

26.3 gvsNA g

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

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54%20.5g

Fiber

99%37.5g

20.5 gvs37.5 g

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

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12%6.8g

Protein

57%32g

6.8 gvs32 g

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

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Vitamins

Carrotsvs Boiled Mustard Spinach

679%6110μg

Vitamin A

854%7688μg

RAE, retinol activity equivalents

6110 μgvs7688 μg

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

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40.2%0.48mg

Vitamin B1

64%0.77mg

Thiamine

0.48 mgvs0.77 mg

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

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32.6%0.42mg

Vitamin B2

89.4%1.16mg

Riboflavin

0.42 mgvs1.16 mg

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

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45%7.2mg

Vitamin B3

50.4%8.06mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs8.06 mg

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

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40%2mg

Vitamin B5

44.6%2.23mg

Pantothenic acid

2 mgvs2.23 mg

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

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77.7%1mg

Vitamin B6

140%1.8mg

Pyridoxine

1 mgvs1.8 mg

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

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54%16.2μg

Vitamin B7

Biotin

16.2 μgvsNA μg

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

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34.8%139μg

Vitamin B9

342%1369μg

Folates and Folic Acid

139 μgvs1369 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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48%43mg

Vitamin C

1354%1219mg

Ascorbic acid

43 mgvs1219 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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32%4.83mg

Vitamin E

Tocopherols and Tocotrienols

4.83 mgvsNA mg

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

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80.5%97μg

Vitamin K

Phytomenadione or phylloquinone

97 μgvsNA μg

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

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Minerals

Carrotsvs Boiled Mustard Spinach

24%241mg

Calcium

296%2963mg

241 mgvs2963 mg

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

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36.6%0.33mg

Copper

104%0.94mg

0.33 mgvs0.94 mg

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

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0.59%23.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

23.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27.4%2.2mg

Iron

188%15mg

2.2 mgvs15 mg

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

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21%88mg

Magnesium

31.3%131mg

88 mgvs131 mg

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

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45.5%1.05mg

Manganese

220%5.06mg

1.05 mgvs5.06 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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36.6%256mg

Phosphorus

48.2%338mg

256 mgvs338 mg

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

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69%2341mg

Potassium

157%5344mg

2341 mgvs5344 mg

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

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1.33%0.73μg

Selenium

20.5%11.3μg

0.73 μgvs11.3 μg

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

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33.7%505mg

Sodium

17.5%263mg

505 mgvs263 mg

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

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16%1.76mg

Zinc

18.8%2.06mg

1.76 mgvs2.06 mg

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

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17.5%646g

Water

48%1772g

646 gvs1772 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 Carrots vs Boiled Mustard Spinach:

Boiled and Drained Mustard Spinach contains 1.3 times more Vitamin A, 1.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B6, 9.8 times more Vitamin B9 and 28.2 times more Vitamin C than Raw Carrots.
Both Raw Carrots and Boiled and Drained Mustard Spinach have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
Both Raw Carrots as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Boiled Mustard Spinach:

Raw Carrots have 1.9 times more Sodium than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains 12.3 times more Calcium, 2.8 times more Copper, 6.8 times more Iron, 1.5 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Potassium, 15.4 times more Selenium and 2.7 times more Water than Raw Carrots.
Both Raw Carrots and Boiled and Drained Mustard Spinach have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Carrots have 1.3 times more Carbohydrate than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains 2.1 times more Fat, 1.8 times more Fiber and 4.7 times more Protein than Raw Carrots.
Both Raw Carrots and Boiled and Drained Mustard Spinach have similar amounts of Energy per 300 kcal.
Both Raw Carrots as well as Boiled and Drained Mustard Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CarrotsVS Boiled CarrotsBoiled Mustard SpinachVS Boiled CarrotsCarrotsVS New Zealand SpinachBoiled Mustard SpinachVS New Zealand Spinach

Compare Foods

Comparing Nutrients in 300 calories CarrotsVS Boiled Mustard Spinach

Weight per 300 calories

Which food has more nutrients per 300 calories - Carrots or Boiled Mustard Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: