Comparing Nutrients in 300 calories CarrotsVS Mustard Spinach

Weight per 300 calories

Carrots

732g

Mustard Spinach

1364g

Carrots have 1.9 times more energy per 100g than Mustard Spinach. It has low energy density when compared to other foods. Raw Mustard Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Carrots

87%

Mustard Spinach

32%

10%

58%

300 kcal ▼

Macro Nutrients

Carrotsvs 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

4.2%4.1g

1.76 gvs4.1 g

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

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0.73%0.23g

Saturated Fat

0.64%0.2g

0.23 gvs0.2 g

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

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0.91%0.015g

Omega 3

23%0.37g

0.015 gvs0.37 g

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

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4.3%0.73g

Omega 6

2.4%0.41g

0.73 gvs0.41 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

41%53g

70 gvs53 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

100%38g

20.5 gvs38 g

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

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12%6.8g

Protein

53.6%30g

6.8 gvs30 g

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

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Vitamins

Carrotsvs Mustard Spinach

679%6110μg

Vitamin A

750%6750μg

RAE, retinol activity equivalents

6110 μgvs6750 μg

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

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40.2%0.48mg

Vitamin B1

77.3%0.93mg

Thiamine

0.48 mgvs0.93 mg

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

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32.6%0.42mg

Vitamin B2

98%1.27mg

Riboflavin

0.42 mgvs1.27 mg

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

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45%7.2mg

Vitamin B3

57.8%9.25mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs9.25 mg

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

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40%2mg

Vitamin B5

48.5%2.43mg

Pantothenic acid

2 mgvs2.43 mg

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

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77.7%1mg

Vitamin B6

160%2.1mg

Pyridoxine

1 mgvs2.1 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

542%2168μg

Folates and Folic Acid

139 μgvs2168 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

1970%1773mg

Ascorbic acid

43 mgvs1773 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 Mustard Spinach

24%241mg

Calcium

286%2864mg

241 mgvs2864 mg

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

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36.6%0.33mg

Copper

114%1.02mg

0.33 mgvs1.02 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

256%20.5mg

2.2 mgvs20.5 mg

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

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21%88mg

Magnesium

35.7%150mg

88 mgvs150 mg

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

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45.5%1.05mg

Manganese

241%5.55mg

1.05 mgvs5.55 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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36.6%256mg

Phosphorus

54.5%382mg

256 mgvs382 mg

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

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69%2341mg

Potassium

180%6123mg

2341 mgvs6123 mg

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

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1.33%0.73μg

Selenium

20%11μg

0.73 μgvs11 μg

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

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33.7%505mg

Sodium

19%286mg

505 mgvs286 mg

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

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16%1.76mg

Zinc

21%2.3mg

1.76 mgvs2.3 mg

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

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17.5%646g

Water

34%1257g

646 gvs1257 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 Mustard Spinach:

Raw Mustard Spinach contains 1.9 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 15.6 times more Vitamin B9 and 41.1 times more Vitamin C than Raw Carrots.
Both Raw Carrots and Raw Mustard Spinach have similar amounts of Vitamin A and Vitamin B5 per 300 kcal.
Both Raw Carrots as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Mustard Spinach:

Raw Carrots have 1.8 times more Sodium than Raw Mustard Spinach.
While Raw Mustard Spinach contains 11.9 times more Calcium, 3.1 times more Copper, 9.3 times more Iron, 1.7 times more Magnesium, 5.3 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium, 14.9 times more Selenium, 1.3 times more Zinc and 1.9 times more Water than Raw Carrots.

Comparison of macro-nutrients per 300 calories:

Raw Carrots have 1.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw Mustard Spinach.
While Raw Mustard Spinach contains 2.3 times more Fat, 25.2 times more Omega 3, 1.9 times more Fiber and 4.4 times more Protein than Raw Carrots.
Both Raw Carrots and Raw Mustard Spinach have similar amounts of Energy per 300 kcal.
Both Raw Carrots as well as Raw Mustard Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CarrotsVS Boiled CarrotsMustard SpinachVS Boiled CarrotsCarrotsVS Boiled Mustard SpinachMustard SpinachVS Boiled Mustard Spinach

Compare Foods

Comparing Nutrients in 300 calories CarrotsVS Mustard Spinach

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: