Comparing Nutrients in 500 calories CarrotsVS Cooked Frozen Mustard Greens

Weight per 500 calories

Carrots

1220g

Cooked Frozen Mustard Greens

2632g

Carrots have 2.2 times more energy per 100g than Cooked Frozen Mustard Greens. It has 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 500 calories - Carrots or Cooked Frozen Mustard Greens?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Cooked Frozen Mustard Greens

38%

53%

500 kcal ▼

Macro Nutrients

Carrotsvs Cooked Frozen Mustard Greens

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3%2.93g

Fat

6.8%6.58g

2.93 gvs6.58 g

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

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1.2%0.39g

Saturated Fat

1.07%0.34g

0.39 gvs0.34 g

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

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1.52%0.024g

Omega 3

36%0.58g

0.024 gvs0.58 g

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

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7.17%1.2g

Omega 6

3.7%0.63g

1.2 gvs0.63 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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90%117g

Carbohydrate

63%82g

117 gvs82 g

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

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79.7%58g

Sugars

11.6%8.42g

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

58 gvs8.42 g

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

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9.25%6.7g

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]

6.7 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%43.8g

Sucrose

43.8 gvsNA g

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

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90%34g

Fiber

194%73.7g

34 gvs73.7 g

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

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20.3%11.3g

Protein

107%59.7g

11.3 gvs59.7 g

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

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Vitamins

Carrotsvs Cooked Frozen Mustard Greens

1131%10183μg

Vitamin A

1035%9316μg

RAE, retinol activity equivalents

10183 μgvs9316 μg

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

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67%0.8mg

Vitamin B1

87.7%1.05mg

Thiamine

0.8 mgvs1.05 mg

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

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54.4%0.71mg

Vitamin B2

107%1.4mg

Riboflavin

0.71 mgvs1.4 mg

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

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75%12mg

Vitamin B3

42.4%6.8mg

Niacin, nicotinic acid, niacinamide

12 mgvs6.8 mg

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

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66.6%3.33mg

Vitamin B5

8.42%0.42mg

Pantothenic acid

3.33 mgvs0.42 mg

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

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129%1.7mg

Vitamin B6

219%2.84mg

Pyridoxine

1.7 mgvs2.84 mg

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

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90%27μg

Vitamin B7

Biotin

27 μgvsNA μg

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

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58%232μg

Vitamin B9

461%1842μg

Folates and Folic Acid

232 μgvs1842 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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80%72mg

Vitamin C

404%363mg

Ascorbic acid

72 mgvs363 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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53.7%8.05mg

Vitamin E

237%35.5mg

Tocopherols and Tocotrienols

8.05 mgvs35.5 mg

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

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134%161μg

Vitamin K

7349%8818μg

Phytomenadione or phylloquinone

161 μgvs8818 μg

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

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Minerals

Carrotsvs Cooked Frozen Mustard Greens

40.2%402mg

Calcium

266%2658mg

402 mgvs2658 mg

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

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61%0.55mg

Copper

170%1.53mg

0.55 mgvs1.53 mg

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

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0.98%39μg

Fluoride

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

39 μgvsNA μg

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

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45.7%3.66mg

Iron

368%29.5mg

3.66 mgvs29.5 mg

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

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35%146mg

Magnesium

81.5%342mg

146 mgvs342 mg

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

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76%1.74mg

Manganese

336%7.74mg

1.74 mgvs7.74 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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61%427mg

Phosphorus

90%632mg

427 mgvs632 mg

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

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115%3902mg

Potassium

108%3658mg

3902 mgvs3658 mg

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

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2.2%1.2μg

Selenium

28.7%15.8μg

1.2 μgvs15.8 μg

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

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56%841mg

Sodium

44%658mg

841 mgvs658 mg

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

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26.6%2.93mg

Zinc

48%5.26mg

2.93 mgvs5.26 mg

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

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29%1077g

Water

66.7%2468g

1077 gvs2468 g

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

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Lets compare vitamin content per 500 calories of Carrots vs Cooked Frozen Mustard Greens:

Raw Carrots have 1.8 times more Vitamin B3 and 7.9 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B6, 8 times more Vitamin B9, 5 times more Vitamin C, 4.4 times more Vitamin E and 54.8 times more Vitamin K than Raw Carrots.
Both Raw Carrots and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin A per 500 kcal.
Both Raw Carrots as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Cooked Frozen Mustard Greens:

Raw Carrots have 1.3 times more Sodium than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 6.6 times more Calcium, 2.8 times more Copper, 8.1 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 1.5 times more Phosphorus, 12.9 times more Selenium, 1.8 times more Zinc and 2.3 times more Water than Raw Carrots.
Both Raw Carrots and Boiled and Drained Frozen Mustard Greens have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 1.9 times more Omega 6, 1.4 times more Carbohydrate and 6.9 times more Sugars than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 2.2 times more Fat, 23.7 times more Omega 3, 2.2 times more Fiber and 5.3 times more Protein than Raw Carrots.
Both Raw Carrots and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy per 500 kcal.
Both Raw Carrots as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsCooked Frozen Mustard GreensVS Boiled CarrotsCarrotsVS Mustard SpinachCooked Frozen Mustard GreensVS Mustard Spinach

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Cooked Frozen Mustard Greens

Weight per 500 calories

Which food has more nutrients per 500 calories - Carrots or Cooked Frozen Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: