Comparing Nutrients in 14 ounces Carrots VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Energy	5.6% 163kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	29.2% 38g	85.8% 111g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3% 2.2g	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	% 2.34g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 14.6g	g per day for Men 19-50 years
Fiber	29.2% 11g	127% 48.4g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	368% 3314μg	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	17.7% 0.23mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	121% 1.58mg	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	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	26% 23.4mg	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	17.5% 2.6mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	13% 131mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	284% 2.56mg	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	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 139mg	469% 3286mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.57% 21g	3700g per day for Men 19-50 years

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

• Raw Carrots have 417.5 times more Vitamin A and 2.4 times more Vitamin K than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 12.2 times more Vitamin B1, 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 3 times more Vitamin B5, 2.9 times more Vitamin B6, 8.5 times more Vitamin B9 and 7.7 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Ground Mustard Seed Spices have similar amounts of Vitamin C per 14 oz.
• Both Raw 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 Carrots vs Ground Mustard Seed:

• Raw Carrots have 5.3 times more Sodium and 16.8 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 8.1 times more Calcium, 14.3 times more Copper, 30.7 times more Iron, 30.8 times more Magnesium, 17.1 times more Manganese, 23.7 times more Phosphorus, 2.3 times more Potassium, 2081 times more Selenium and 25.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Ground Mustard Seed Spices contain 12.4 times more Energy, 151 times more Fat, 62.2 times more Saturated Fat, 1896 times more Omega 3, 59.2 times more Omega 6, 2.9 times more Carbohydrate, 1.4 times more Sugars, 4.4 times more Fiber and 28 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.