Comparing Nutrients in 500 calories Mustard GreensVS Boiled Carrots

Weight per 500 calories

Mustard Greens

1852g

Boiled Carrots

1429g

Boiled and Drained Carrots have 1.3 times more energy per unit of mass than Raw Mustard Greens, which is low in comparison to other foods. Mustard Greens having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Mustard Greens

34%

11%

55%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Mustard Greensvs Boiled Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

8%7.78g

Fat

2.65%2.57g

7.78 gvs2.57 g

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

Find Vegetables rich in Fat

0.58%0.19g

Saturated Fat

1.34%0.43g

0.19 gvs0.43 g

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

Find Vegetables rich in Saturated Fat

21%0.33g

Omega 3

0.89%0.014g

0.33 gvs0.014 g

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

Find Vegetables rich in Omega 3

2.18%0.37g

Omega 6

7.3%1.24g

0.37 gvs1.24 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

66.5%86.5g

Carbohydrate

90%117g

86.5 gvs117 g

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

Find Vegetables rich in Carbohydrate

33.7%24.4g

Sugars

68%49.3g

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

24.4 gvs49.3 g

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

Find Vegetables rich in Sugars

Fructose

7.1%5.14g

≤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 gvs5.14 g

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

Find Vegetables rich in Fructose

Glucose

%5.7g

NA gvs5.7 g

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

Find Vegetables rich in Glucose

Sucrose

%38.6g

NA gvs38.6 g

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

Find Vegetables rich in Sucrose

156%59.3g

Fiber

113%43g

59.3 gvs43 g

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

Find Vegetables rich in Fiber

95%53g

Protein

19.4%11g

53 gvs11 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Mustard Greensvs Boiled Carrots

311%2796μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

2796 μgvs12171 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

123%1.5mg

Vitamin B1

78.6%0.94mg

Thiamine

1.5 mgvs0.94 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

157%2.04mg

Vitamin B2

48.4%0.63mg

Riboflavin

2.04 mgvs0.63 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

93%15mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

15 mgvs9.2 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

77.8%3.9mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

3.9 mgvs3.3 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

256%3.33mg

Vitamin B6

168%2.2mg

Pyridoxine

3.33 mgvs2.2 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

55.6%222μg

Vitamin B9

50%200μg

Folates and Folic Acid

222 μgvs200 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

1440%1296mg

Vitamin C

57%51.4mg

Ascorbic acid

1296 mgvs51.4 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

248%37.2mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

37.2 mgvs14.7 mg

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

Find Vegetables rich in Vitamin E

3974%4769μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

4769 μgvs196 μg

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

Find Vegetables rich in Vitamin K

Minerals

Mustard Greensvs Boiled Carrots

213%2130mg

Calcium

43%429mg

2130 mgvs429 mg

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

Find Vegetables rich in Calcium

340%3.06mg

Copper

27%0.24mg

3.06 mgvs0.24 mg

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

Find Vegetables rich in Copper

Fluoride

17%679μg

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

NA μgvs679 μg

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

Find Vegetables rich in Fluoride

380%30.4mg

Iron

60.7%4.86mg

30.4 mgvs4.86 mg

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

Find Vegetables rich in Iron

141%593mg

Magnesium

34%143mg

593 mgvs143 mg

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

Find Vegetables rich in Magnesium

Manganese

96%2.2mg

NA mgvs2.2 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

153%1074mg

Phosphorus

61.2%429mg

1074 mgvs429 mg

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

Find Vegetables rich in Phosphorus

209%7111mg

Potassium

99%3357mg

7111 mgvs3357 mg

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

Find Vegetables rich in Potassium

30.3%16.7μg

Selenium

18%10μg

16.7 μgvs10 μg

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

Find Vegetables rich in Selenium

24.7%370mg

Sodium

55.2%829mg

370 mgvs829 mg

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

Find Vegetables rich in Sodium

42%4.63mg

Zinc

26%2.86mg

4.63 mgvs2.86 mg

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

Find Vegetables rich in Zinc

45.4%1680g

Water

35%1288g

1680 gvs1288 g

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

Find Vegetables rich in Water

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

Raw Mustard Greens have 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 25.2 times more Vitamin C, 2.5 times more Vitamin E and 24.4 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 4.4 times more Vitamin A than Raw Mustard Greens.
Both Raw Mustard Greens and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
Both Raw Mustard Greens as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Mustard Greens vs Boiled Carrots:

Raw Mustard Greens have 5 times more Calcium, 12.6 times more Copper, 6.3 times more Iron, 4.1 times more Magnesium, 2.5 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium, 1.6 times more Zinc and 1.3 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.2 times more Sodium than Raw Mustard Greens.

Comparison of macro-nutrients per 500 calories:

Raw Mustard Greens have 3 times more Fat, 23.3 times more Omega 3, 1.4 times more Fiber and 4.9 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3.4 times more Omega 6, 1.4 times more Carbohydrate and 2 times more Sugars than Raw Mustard Greens.
Both Raw Mustard Greens and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
Both Raw Mustard Greens as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Mustard GreensVS Boiled Mustard GreensBoiled CarrotsVS Boiled Mustard GreensMustard GreensVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Mustard GreensVS Boiled Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: