Comparing Nutrients in 1 kilogram Frozen Mustard Greens VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Frozen Mustard Greens	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.9% 200kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	44.5% 25g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	287% 2580μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	64.6% 0.84mg	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	345% 1380μg	27.5% 110μg	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	281% 253mg	25.6% 23mg	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	NA	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	116% 1160mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	91% 0.82mg	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	161% 13mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	72.6% 1.67mg	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	43% 300mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 932g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Mustard Greens vs Cooked Frozen Carrots:

• 1 kilogram of Frozen Mustard Greens has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6, 12.5 times more Vitamin B9 and 11 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.3 times more Vitamin A, 1.3 times more Vitamin B3 and 9.2 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
• 1 kilogram of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Mustard Greens vs Cooked Frozen Carrots:

• 1 kilogram of Frozen Mustard Greens has 3.3 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium and 2 times more Manganese than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2 times more Sodium and 1.5 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Cooked Frozen Carrots contain similar levels of Copper, Phosphorus, Potassium and Water per one kilogram.
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Mustard Greens has 4.3 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.8 times more Omega 3 and 2.3 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Cooked Frozen Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Mustard Greens provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.