Comparing Nutrients in 100 calories Frozen Mustard GreensVS Carrots

Weight per 100 calories

Frozen Mustard Greens

500g

Carrots

244g

Raw Carrots have 2.1 times more energy per unit of mass than Frozen Mustard Greens, Unprepared, which is low in comparison to other foods. Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 100 calories - Frozen Mustard Greens or Carrots?

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Carrots

87%

100 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Carrots

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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1.4%1.35g

Fat

0.6%0.59g

1.35 gvs0.59 g

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

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0.22%0.07g

Saturated Fat

0.24%0.078g

0.07 gvs0.078 g

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

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7.5%0.12g

Omega 3

0.3%0.005g

0.12 gvs0.005 g

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

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0.79%0.14g

Omega 6

1.43%0.24g

0.14 gvs0.24 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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13%17g

Carbohydrate

18%23.4g

17 gvs23.4 g

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

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Sugars

16%11.6g

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

NA gvs11.6 g

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

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Fructose

1.85%1.34g

≤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 gvs1.34 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%8.76g

NA gvs8.76 g

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

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43.4%16.5g

Fiber

18%6.83g

16.5 gvs6.83 g

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

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22.2%12.5g

Protein

4.05%2.27g

12.5 gvs2.27 g

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

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Vitamins

Frozen Mustard Greensvs Carrots

143%1290μg

Vitamin A

226%2037μg

RAE, retinol activity equivalents

1290 μgvs2037 μg

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

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20%0.24mg

Vitamin B1

13.4%0.16mg

Thiamine

0.24 mgvs0.16 mg

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

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23.5%0.31mg

Vitamin B2

11%0.14mg

Riboflavin

0.31 mgvs0.14 mg

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

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9.8%1.57mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

1.57 mgvs2.4 mg

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

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1.9%0.095mg

Vitamin B5

13.3%0.67mg

Pantothenic acid

0.095 mgvs0.67 mg

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

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50.4%0.66mg

Vitamin B6

26%0.34mg

Pyridoxine

0.66 mgvs0.34 mg

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

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Vitamin B7

18%5.4μg

Biotin

NA μgvs5.4 μg

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

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173%690μg

Vitamin B9

11.6%46.3μg

Folates and Folic Acid

690 μgvs46.3 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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141%127mg

Vitamin C

16%14.4mg

Ascorbic acid

127 mgvs14.4 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

10.7%1.6mg

Tocopherols and Tocotrienols

NA mgvs1.6 mg

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

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Vitamin K

27%32μg

Phytomenadione or phylloquinone

NA μgvs32 μg

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

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Minerals

Frozen Mustard Greensvs Carrots

58%580mg

Calcium

8.05%80.5mg

580 mgvs80.5 mg

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

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37.2%0.34mg

Copper

12%0.11mg

0.34 mgvs0.11 mg

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

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Fluoride

0.2%7.8μg

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

NA μgvs7.8 μg

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

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80.6%6.45mg

Iron

9.15%0.73mg

6.45 mgvs0.73 mg

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

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18%75mg

Magnesium

6.97%29.3mg

75 mgvs29.3 mg

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

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73.7%1.7mg

Manganese

15%0.35mg

1.7 mgvs0.35 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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21.4%150mg

Phosphorus

12%85.4mg

150 mgvs85.4 mg

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

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25%850mg

Potassium

23%780mg

850 mgvs780 mg

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

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6.36%3.5μg

Selenium

0.44%0.24μg

3.5 μgvs0.24 μg

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

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9.67%145mg

Sodium

11.2%168mg

145 mgvs168 mg

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

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10.5%1.15mg

Zinc

5.32%0.59mg

1.15 mgvs0.59 mg

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

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12.6%466g

Water

5.82%215g

466 gvs215 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 Frozen Mustard Greens vs Carrots:

Frozen Mustard Greens, Unprepared have 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.9 times more Vitamin B6, 14.9 times more Vitamin B9 and 8.8 times more Vitamin C than Raw Carrots.
While Raw Carrots contain 1.6 times more Vitamin A, 1.5 times more Vitamin B3 and 7 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Mustard Greens vs Carrots:

Frozen Mustard Greens, Unprepared have 7.2 times more Calcium, 3.1 times more Copper, 8.8 times more Iron, 2.6 times more Magnesium, 4.9 times more Manganese, 1.8 times more Phosphorus, 14.4 times more Selenium, 2 times more Zinc and 2.2 times more Water than Raw Carrots.
Both Frozen Mustard Greens, Unprepared and Raw Carrots have similar amounts of Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Mustard Greens, Unprepared have 2.3 times more Fat, 24.6 times more Omega 3, 2.4 times more Fiber and 5.5 times more Protein than Raw Carrots.
While Raw Carrots contain 1.8 times more Omega 6 and 1.4 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Raw Carrots have similar amounts of Energy per 100 kcal.
Both Frozen Mustard Greens, Unprepared as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Mustard GreensVS Cooked Frozen Mustard GreensCarrotsVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 100 calories Frozen Mustard GreensVS Carrots

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Mustard Greens or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: