Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Cooked Frozen Carrots	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	5.06% 147kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	17.8% 23g	130g per day for Men 19-50 years
Sugars	22.3% 16g	5.04% 3.65g	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	1.53% 1.1g	1.26% 0.91g	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	% 1.43g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 0.83g	g per day for Men 19-50 years
Fiber	34.5% 13g	41.8% 16g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	373% 3358μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	21.4% 0.28mg	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	11% 43.7μg	6.95% 27.8μg	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	10% 9.13mg	1.32% 1.2mg	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	26.7% 4mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	14% 139mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	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	26.3% 2.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	73% 1.67mg	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	17.6% 123mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	292% 4382mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.7% 358g	9% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Prepared Yellow Mustard per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Prepared Yellow Mustard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Prepared Yellow Mustard:

• 14 ounces of Cooked Frozen Carrots have 169.2 times more Vitamin A, 1.6 times more Vitamin B9, 7.7 times more Vitamin C, 2.8 times more Vitamin E and 9.7 times more Vitamin K than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 5.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Prepared Yellow Mustard provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Prepared Yellow Mustard:

• 14 ounces of Cooked Frozen Carrots have 1.3 times more Potassium than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 1.8 times more Calcium, 3 times more Iron, 4.4 times more Magnesium, 2.5 times more Manganese, 3.5 times more Phosphorus, 55.8 times more Selenium, 18.7 times more Sodium and 1.8 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Prepared Yellow Mustard contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 1.3 times more Carbohydrate and 4.4 times more Sugars than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 1.6 times more Energy, 4.9 times more Fat, 8.5 times more Omega 3, 1.3 times more Omega 6 and 6.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Prepared Yellow Mustard offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein