Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	26.2% 34g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	681% 6130μg	287% 2580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	101% 1.3mg	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	20% 80μg	345% 1380μg	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	22.2% 20mg	281% 253mg	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	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	31% 310mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	74.4% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	65% 5.2mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	147% 3.4mg	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	28.6% 200mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25% 930g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Frozen Mustard Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Frozen Mustard Greens:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.4 times more Vitamin A, 1.3 times more Vitamin B3 and 7.3 times more Vitamin B5 than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 17.3 times more Vitamin B9 and 12.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Mustard Greens provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Frozen Mustard Greens:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.5 times more Copper, 1.3 times more Manganese, 8.3 times more Sodium and 1.3 times more Zinc than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 3.7 times more Calcium, 2.5 times more Iron, 1.7 times more Magnesium and 1.5 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Mustard Greens contain similar levels of Potassium and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Carbohydrate than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 1.8 times more Fiber and 4.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.