Comparing Nutrients in 1 kilogram 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	14% 410kcal	175% 5080kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	374% 362g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	62% 20g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2370% 38g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	348% 59.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	216% 281g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	94% 68g	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	7.6% 5.5g	0.28% 0.2g	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	% 5.9g	% 29g	g per day for Men 19-50 years
Sucrose	% 36g	% 37g	g per day for Men 19-50 years
Fiber	73.7% 28g	321% 122g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	928% 8350μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	671% 8.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	296% 47.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	405% 1620μg	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	65.6% 59mg	79% 71mg	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	44% 6.6mg	338% 50.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	33% 330mg	266% 2660mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	717% 6.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	1151% 92mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	881% 3700mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	1064% 24.5mg	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	50% 350mg	1183% 8280mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	217% 7380mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3784% 2081μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	553% 60.8mg	11mg per day for Men 19-50 years
Water	24% 883g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Carrots as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.