Comparing Nutrients in 300 calories Frozen Mustard GreensVS Boiled Carrots

Weight per 300 calories

Frozen Mustard Greens

1500g

Boiled Carrots

857g

Boiled and Drained Carrots have 1.8 times more energy per unit of mass than Frozen Mustard Greens, Unprepared, which is low in comparison to other foods. Frozen Mustard Greens having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

4.18%4.05g

Fat

1.6%1.54g

4.05 gvs1.54 g

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

Find Vegetables rich in Fat

0.66%0.21g

Saturated Fat

0.8%0.26g

0.21 gvs0.26 g

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

Find Vegetables rich in Saturated Fat

22.5%0.36g

Omega 3

0.54%0.009g

0.36 gvs0.009 g

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

Find Vegetables rich in Omega 3

2.4%0.41g

Omega 6

4.4%0.75g

0.41 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

39.3%51g

Carbohydrate

54%70.5g

51 gvs70.5 g

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

Find Vegetables rich in Carbohydrate

Sugars

40.8%29.6g

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

NA gvs29.6 g

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

Find Vegetables rich in Sugars

Fructose

4.26%3.1g

≤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 gvs3.1 g

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

Find Vegetables rich in Fructose

Glucose

%3.43g

NA gvs3.43 g

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

Find Vegetables rich in Glucose

Sucrose

%23g

NA gvs23 g

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

Find Vegetables rich in Sucrose

130%49.5g

Fiber

67.7%25.7g

49.5 gvs25.7 g

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

Find Vegetables rich in Fiber

66.7%37.4g

Protein

11.6%6.5g

37.4 gvs6.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Mustard Greensvs Boiled Carrots

430%3870μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

3870 μgvs7303 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

60%0.72mg

Vitamin B1

47%0.57mg

Thiamine

0.72 mgvs0.57 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

70.4%0.92mg

Vitamin B2

29%0.38mg

Riboflavin

0.92 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

29.4%4.7mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs5.53 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.7%0.29mg

Vitamin B5

39.8%2mg

Pantothenic acid

0.29 mgvs2 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

151%1.97mg

Vitamin B6

101%1.3mg

Pyridoxine

1.97 mgvs1.3 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

518%2070μg

Vitamin B9

30%120μg

Folates and Folic Acid

2070 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

422%380mg

Vitamin C

34.3%31mg

Ascorbic acid

380 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

NA mgvs8.83 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

98%117μg

Phytomenadione or phylloquinone

NA μgvs117 μg

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

Find Vegetables rich in Vitamin K

Minerals

Frozen Mustard Greensvs Boiled Carrots

174%1740mg

Calcium

25.7%257mg

1740 mgvs257 mg

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

Find Vegetables rich in Calcium

112%1mg

Copper

16%0.15mg

1 mgvs0.15 mg

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

Find Vegetables rich in Copper

Fluoride

10%407μg

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

NA μgvs407 μg

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

Find Vegetables rich in Fluoride

242%19.4mg

Iron

36.4%2.9mg

19.4 mgvs2.9 mg

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

Find Vegetables rich in Iron

53.6%225mg

Magnesium

20.4%85.7mg

225 mgvs85.7 mg

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

Find Vegetables rich in Magnesium

221%5.1mg

Manganese

57.8%1.33mg

5.1 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

64.3%450mg

Phosphorus

36.7%257mg

450 mgvs257 mg

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

Find Vegetables rich in Phosphorus

75%2550mg

Potassium

59.2%2014mg

2550 mgvs2014 mg

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

Find Vegetables rich in Potassium

19%10.5μg

Selenium

11%6μg

10.5 μgvs6 μg

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

Find Vegetables rich in Selenium

29%435mg

Sodium

33%497mg

435 mgvs497 mg

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

Find Vegetables rich in Sodium

31.4%3.45mg

Zinc

15.6%1.7mg

3.45 mgvs1.7 mg

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

Find Vegetables rich in Zinc

37.8%1398g

Water

21%773g

1398 gvs773 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Frozen Mustard Greens vs Boiled Carrots:

Frozen Mustard Greens, Unprepared have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B6, 17.3 times more Vitamin B9 and 12.3 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.9 times more Vitamin A and 7 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Mustard Greens vs Boiled Carrots:

Frozen Mustard Greens, Unprepared have 6.8 times more Calcium, 6.9 times more Copper, 6.6 times more Iron, 2.6 times more Magnesium, 3.8 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium, 2 times more Zinc and 1.8 times more Water than Boiled and Drained Carrots.
Both Frozen Mustard Greens, Unprepared and Boiled and Drained Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Mustard Greens, Unprepared have 2.6 times more Fat, 42 times more Omega 3, 1.9 times more Fiber and 5.7 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.8 times more Omega 6 and 1.4 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Mustard GreensVS Cooked Frozen Mustard GreensBoiled CarrotsVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Frozen Mustard GreensVS Boiled Carrots

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: