Comparing Nutrients in 14 ounces Prepared Yellow Mustard VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Carrots	8%	5%	87%

Macro Nutrients

	Prepared Yellow Mustard	Carrots	Recommended Dietary Allowance
Energy	8.2% 238kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	8.47% 1.44g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	29.2% 38g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	26% 19g	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	1.26% 0.91g	3% 2.2g	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	% 1.87g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 14.2g	g per day for Men 19-50 years
Fiber	41.8% 16g	29.2% 11g	38g per day for Men 19-50 years
Protein	26.5% 15g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Carrots	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	19% 75.4μg	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	1.32% 1.2mg	26% 23.4mg	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	9.53% 1.43mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Carrots	Recommended Dietary Allowance
Calcium	25% 250mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	0.32% 12.7μg	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	80% 6.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	24.7% 0.57mg	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	61.2% 429mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	292% 4382mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9% 332g	9.47% 350g	3700g per day for Men 19-50 years

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

• Prepared Yellow Mustard has 2.7 times more Vitamin B1 and 1.2 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain 167 times more Vitamin A, 1.7 times more Vitamin B3, 2 times more Vitamin B6, 2.7 times more Vitamin B9, 19.7 times more Vitamin C, 1.8 times more Vitamin E and 9.4 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Prepared Yellow Mustard as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Prepared Yellow Mustard has 1.9 times more Calcium, 1.6 times more Copper, 5.4 times more Iron, 4 times more Magnesium, 3 times more Manganese, 3.1 times more Phosphorus, 335 times more Selenium, 16 times more Sodium and 2.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.1 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Carrots have similar amounts of Water per 14 oz.
• Both Prepared Yellow Mustard as well as Raw Carrots have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Prepared Yellow Mustard has 1.5 times more Energy, 13.9 times more Fat, 187 times more Omega 3, 3.6 times more Omega 6, 1.4 times more Fiber and 4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Carbohydrate and 5.2 times more Sugars than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.