Comparing Nutrients in 100 calories CarrotsVS Boiled Mustard Spinach

Weight per 100 calories

Carrots

244g

Boiled Mustard Spinach

625g

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 100 calories - Carrots or Boiled Mustard Spinach?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Boiled Mustard Spinach

34%

57%

100 kcal ▼

Macro Nutrients

Carrotsvs Boiled Mustard Spinach

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.6%0.59g

Fat

1.3%1.25g

0.59 gvs1.25 g

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

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0.24%0.078g

Saturated Fat

0.078 gvsNA g

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

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0.3%0.005g

Omega 3

0.005 gvsNA g

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

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1.43%0.24g

Omega 6

0.24 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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18%23.4g

Carbohydrate

13.5%17.5g

23.4 gvs17.5 g

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

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16%11.6g

Sugars

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

11.6 gvsNA g

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

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1.85%1.34g

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]

1.34 gvsNA g

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

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%1.44g

Glucose

1.44 gvsNA g

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

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%8.76g

Sucrose

8.76 gvsNA g

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

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18%6.83g

Fiber

33%12.5g

6.83 gvs12.5 g

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

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4.05%2.27g

Protein

19%10.6g

2.27 gvs10.6 g

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

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Vitamins

Carrotsvs Boiled Mustard Spinach

226%2037μg

Vitamin A

285%2563μg

RAE, retinol activity equivalents

2037 μgvs2563 μg

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

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13.4%0.16mg

Vitamin B1

21.4%0.26mg

Thiamine

0.16 mgvs0.26 mg

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

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11%0.14mg

Vitamin B2

30%0.39mg

Riboflavin

0.14 mgvs0.39 mg

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

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15%2.4mg

Vitamin B3

16.8%2.7mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs2.7 mg

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

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13.3%0.67mg

Vitamin B5

15%0.74mg

Pantothenic acid

0.67 mgvs0.74 mg

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

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26%0.34mg

Vitamin B6

46.6%0.61mg

Pyridoxine

0.34 mgvs0.61 mg

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

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18%5.4μg

Vitamin B7

Biotin

5.4 μgvsNA μg

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

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11.6%46.3μg

Vitamin B9

114%456μg

Folates and Folic Acid

46.3 μgvs456 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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16%14.4mg

Vitamin C

451%406mg

Ascorbic acid

14.4 mgvs406 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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10.7%1.6mg

Vitamin E

Tocopherols and Tocotrienols

1.6 mgvsNA mg

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

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27%32μg

Vitamin K

Phytomenadione or phylloquinone

32 μgvsNA μg

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

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Minerals

Carrotsvs Boiled Mustard Spinach

8.05%80.5mg

Calcium

99%988mg

80.5 mgvs988 mg

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

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12%0.11mg

Copper

34.7%0.31mg

0.11 mgvs0.31 mg

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

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0.2%7.8μg

Fluoride

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

7.8 μgvsNA μg

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

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9.15%0.73mg

Iron

62.5%5mg

0.73 mgvs5 mg

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

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6.97%29.3mg

Magnesium

10.4%43.8mg

29.3 mgvs43.8 mg

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

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15%0.35mg

Manganese

73.4%1.7mg

0.35 mgvs1.7 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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12%85.4mg

Phosphorus

16%113mg

85.4 mgvs113 mg

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

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23%780mg

Potassium

52.4%1781mg

780 mgvs1781 mg

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

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0.44%0.24μg

Selenium

6.8%3.75μg

0.24 μgvs3.75 μg

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

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11.2%168mg

Sodium

5.83%87.5mg

168 mgvs87.5 mg

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

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5.32%0.59mg

Zinc

6.25%0.69mg

0.59 mgvs0.69 mg

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

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5.82%215g

Water

16%591g

215 gvs591 g

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

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Lets compare vitamin content per 100 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 100 kcal.
Both Raw Carrots as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Raw Carrots as well as Boiled and Drained Mustard Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories CarrotsVS Boiled Mustard Spinach

Weight per 100 calories

Which food has more nutrients per 100 calories - Carrots or Boiled Mustard Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: