Comparing Nutrients in 14 ounces Carrots VS Boiled Mustard Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Carrots	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	8.55% 11g	130g per day for Men 19-50 years
Sugars	26% 19g	NA	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	181% 1627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	72.4% 290μg	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	26% 23.4mg	287% 258mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	62.7% 627mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	46.6% 1.07mg	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	20% 139mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.47% 350g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Boiled Mustard Spinach with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Carrots versus 14 oz of Boiled Mustard Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carrots vs Boiled Mustard Spinach with Salt:

• 14 ounces of Carrots have 2 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Mustard Spinach with Salt.
• While 14 oz of Boiled and Drained Mustard Spinach with Salt contain 3.8 times more Vitamin B9 and 11 times more Vitamin C than Raw Carrots.
• Both Carrots and Boiled Mustard Spinach with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• Both Raw Carrots as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Boiled Mustard Spinach with Salt:

• 14 ounces of Carrots have 1.7 times more Magnesium, 1.9 times more Phosphorus and 2.2 times more Zinc than Boiled Mustard Spinach with Salt.
• While 14 oz of Boiled and Drained Mustard Spinach with Salt contain 4.8 times more Calcium, 2.7 times more Iron, 1.9 times more Manganese and 3.6 times more Sodium than Raw Carrots.
• Both Carrots and Boiled Mustard Spinach with Salt contain similar levels of Copper, Potassium and Water per 14 ounces.
• 14 ounces of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium and Zinc
• Both Raw Carrots as well as Boiled and Drained Mustard Spinach with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carrots have 3.4 times more Carbohydrate and 1.4 times more Fiber than Boiled Mustard Spinach with Salt.
• While 14 oz of Boiled and Drained Mustard Spinach with Salt contain 1.8 times more Protein than Raw Carrots.
• 14 ounces of Carrots provide inadequate amounts of Protein
• Both Raw Carrots as well as Boiled and Drained Mustard Spinach with Salt provide inadequate amounts of Energy in 14 ounces.