Comparing Nutrients in 14 ounces Boiled Carrots VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Boiled Carrots	Mustard Greens	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	19% 13.7g	7.23% 5.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.97% 1.43g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.4% 3g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Mustard Greens	Recommended Dietary Allowance
Vitamin A	376% 3382μg	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	309% 278mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	53% 7.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	852% 1022μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Mustard Greens	Recommended Dietary Allowance
Calcium	12% 119mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.35mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Mustard Greens:

• Boiled and Drained Carrots have 5.6 times more Vitamin A than Raw Mustard Greens.
• While Raw Mustard Greens contain 2.5 times more Vitamin B2, 19.4 times more Vitamin C, 2 times more Vitamin E and 18.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Mustard Greens have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Mustard Greens:

• Boiled and Drained Carrots have 2.9 times more Sodium than Raw Mustard Greens.
• While Raw Mustard Greens contain 3.8 times more Calcium, 9.7 times more Copper, 4.8 times more Iron, 3.2 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Mustard Greens have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 1.3 times more Energy, 1.8 times more Carbohydrate and 2.6 times more Sugars than Raw Mustard Greens.
• While Raw Mustard Greens contain 18 times more Omega 3 and 3.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Mustard Greens have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.