Comparing Nutrients in 14 ounces Boiled Carrots VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Boiled Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Energy	4.8% 139kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	138% 23.5g	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	85.8% 111g	130g per day for Men 19-50 years
Sugars	19% 13.7g	37% 27g	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	0.11% 0.079g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 14.6g	g per day for Men 19-50 years
Fiber	31.3% 12g	127% 48.4g	38g per day for Men 19-50 years
Protein	5.4% 3g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	121% 1.58mg	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	161% 643μg	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	31.3% 28mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	12% 119mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	284% 2.56mg	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	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	422% 9.7mg	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	469% 3286mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.57% 21g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 426 times more Vitamin A and 2.5 times more Vitamin K than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 12.2 times more Vitamin B1, 5.9 times more Vitamin B2, 7.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6, 11.6 times more Vitamin B9, 2 times more Vitamin C and 4.9 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Ground Mustard Seed:

• Boiled and Drained Carrots have 4.5 times more Sodium and 17.1 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 8.9 times more Calcium, 37.9 times more Copper, 27.1 times more Iron, 37 times more Magnesium, 15.8 times more Manganese, 27.6 times more Phosphorus, 3.1 times more Potassium, 297.3 times more Selenium and 30.4 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Ground Mustard Seed Spices contain 14.5 times more Energy, 201.3 times more Fat, 66.3 times more Saturated Fat, 3792 times more Omega 3, 68.1 times more Omega 6, 3.4 times more Carbohydrate, 2 times more Sugars, 4.1 times more Fiber and 34.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.