Comparing Nutrients in 500 calories CarrotsVS Boiled Mustard Spinach

Weight per 500 calories

Carrots

1220g

Boiled Mustard Spinach

3125g

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 500 calories - Carrots or Boiled Mustard Spinach?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Boiled Mustard Spinach

34%

57%

500 kcal ▼

Macro Nutrients

Carrotsvs Boiled Mustard Spinach

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

6.44%6.25g

2.93 gvs6.25 g

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

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1.2%0.39g

Saturated Fat

0.39 gvsNA g

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

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1.52%0.024g

Omega 3

0.024 gvsNA g

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

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7.17%1.2g

Omega 6

1.2 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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90%117g

Carbohydrate

67.3%87.5g

117 gvs87.5 g

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

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79.7%58g

Sugars

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

58 gvsNA 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

164%62.5g

34 gvs62.5 g

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

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20.3%11.3g

Protein

95%53g

11.3 gvs53 g

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

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Vitamins

Carrotsvs Boiled Mustard Spinach

1131%10183μg

Vitamin A

1424%12813μg

RAE, retinol activity equivalents

10183 μgvs12813 μg

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

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67%0.8mg

Vitamin B1

107%1.3mg

Thiamine

0.8 mgvs1.3 mg

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

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54.4%0.71mg

Vitamin B2

149%1.94mg

Riboflavin

0.71 mgvs1.94 mg

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

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75%12mg

Vitamin B3

84%13.4mg

Niacin, nicotinic acid, niacinamide

12 mgvs13.4 mg

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

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66.6%3.33mg

Vitamin B5

74.4%3.7mg

Pantothenic acid

3.33 mgvs3.7 mg

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

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129%1.7mg

Vitamin B6

233%3.03mg

Pyridoxine

1.7 mgvs3.03 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

570%2281μg

Folates and Folic Acid

232 μgvs2281 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

2257%2031mg

Ascorbic acid

72 mgvs2031 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

Tocopherols and Tocotrienols

8.05 mgvsNA mg

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

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134%161μg

Vitamin K

Phytomenadione or phylloquinone

161 μgvsNA μg

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

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Minerals

Carrotsvs Boiled Mustard Spinach

40.2%402mg

Calcium

494%4938mg

402 mgvs4938 mg

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

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61%0.55mg

Copper

174%1.56mg

0.55 mgvs1.56 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

313%25mg

3.66 mgvs25 mg

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

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35%146mg

Magnesium

52%219mg

146 mgvs219 mg

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

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76%1.74mg

Manganese

367%8.44mg

1.74 mgvs8.44 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

80.4%563mg

427 mgvs563 mg

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

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115%3902mg

Potassium

262%8906mg

3902 mgvs8906 mg

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

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2.2%1.2μg

Selenium

34%18.8μg

1.2 μgvs18.8 μg

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

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56%841mg

Sodium

29%438mg

841 mgvs438 mg

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

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26.6%2.93mg

Zinc

31.3%3.44mg

2.93 mgvs3.44 mg

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

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29%1077g

Water

80%2953g

1077 gvs2953 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 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 500 kcal.
Both Raw Carrots as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Carrots as well as Boiled and Drained Mustard Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Boiled Mustard Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Carrots or Boiled Mustard Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: