Comparing Nutrients in 500 calories Mustard SpinachVS Boiled Carrots

Weight per 500 calories

Mustard Spinach

2273g

Boiled Carrots

1429g

Boiled and Drained Carrots have 1.6 times more energy per unit of mass than Raw Mustard Spinach, which is low in comparison to other foods. Mustard Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Mustard Spinachvs Boiled Carrots

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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7.03%6.8g

Fat

2.65%2.57g

6.8 gvs2.57 g

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

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1.07%0.34g

Saturated Fat

1.34%0.43g

0.34 gvs0.43 g

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

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38.4%0.61g

Omega 3

0.89%0.014g

0.61 gvs0.014 g

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

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4%0.68g

Omega 6

7.3%1.24g

0.68 gvs1.24 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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68%88.6g

Carbohydrate

90%117g

88.6 gvs117 g

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

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Sugars

68%49.3g

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

NA gvs49.3 g

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

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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 .

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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167%63.6g

Fiber

113%43g

63.6 gvs43 g

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

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89.3%50g

Protein

19.4%11g

50 gvs11 g

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

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Vitamins

Mustard Spinachvs Boiled Carrots

1250%11250μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

11250 μgvs12171 μg

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

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129%1.55mg

Vitamin B1

78.6%0.94mg

Thiamine

1.55 mgvs0.94 mg

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

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163%2.1mg

Vitamin B2

48.4%0.63mg

Riboflavin

2.1 mgvs0.63 mg

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

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96%15.4mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

15.4 mgvs9.2 mg

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

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81%4.05mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

4.05 mgvs3.3 mg

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

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267%3.48mg

Vitamin B6

168%2.2mg

Pyridoxine

3.48 mgvs2.2 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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903%3614μg

Vitamin B9

50%200μg

Folates and Folic Acid

3614 μgvs200 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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3283%2955mg

Vitamin C

57%51.4mg

Ascorbic acid

2955 mgvs51.4 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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Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

NA mgvs14.7 mg

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

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Vitamin K

163%196μg

Phytomenadione or phylloquinone

NA μgvs196 μg

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

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Minerals

Mustard Spinachvs Boiled Carrots

477%4773mg

Calcium

43%429mg

4773 mgvs429 mg

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

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189%1.7mg

Copper

27%0.24mg

1.7 mgvs0.24 mg

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

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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 .

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426%34mg

Iron

60.7%4.86mg

34 mgvs4.86 mg

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

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59.5%250mg

Magnesium

34%143mg

250 mgvs143 mg

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

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402%9.25mg

Manganese

96%2.2mg

9.25 mgvs2.2 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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91%636mg

Phosphorus

61.2%429mg

636 mgvs429 mg

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

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300%10205mg

Potassium

99%3357mg

10205 mgvs3357 mg

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

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33%18μg

Selenium

18%10μg

18 μgvs10 μg

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

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32%477mg

Sodium

55.2%829mg

477 mgvs829 mg

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

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35%3.86mg

Zinc

26%2.86mg

3.86 mgvs2.86 mg

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

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56.6%2095g

Water

35%1288g

2095 gvs1288 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 Mustard Spinach vs Boiled Carrots:

Raw Mustard Spinach has 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 1.6 times more Vitamin B6, 18.1 times more Vitamin B9 and 57.4 times more Vitamin C than Boiled and Drained Carrots.
Both Raw Mustard Spinach and Boiled and Drained Carrots have similar amounts of Vitamin A per 500 kcal.
Both Raw Mustard Spinach 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 Spinach vs Boiled Carrots:

Raw Mustard Spinach has 11.1 times more Calcium, 7 times more Copper, 7 times more Iron, 1.8 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 3 times more Potassium, 1.8 times more Selenium, 1.4 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.7 times more Sodium than Raw Mustard Spinach.

Comparison of macro-nutrients per 500 calories:

Raw Mustard Spinach has 2.7 times more Fat, 43 times more Omega 3, 1.5 times more Fiber and 4.6 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw Mustard Spinach.
Both Raw Mustard Spinach and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
Both Raw Mustard Spinach 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 SpinachVS Boiled Mustard SpinachBoiled CarrotsVS Boiled Mustard SpinachMustard SpinachVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Mustard SpinachVS Boiled Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: