Comparing Nutrients in 1 kilogram Prepared Yellow Mustard VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Prepared Yellow Mustard	Boiled Carrots	Recommended Dietary Allowance
Energy	20.7% 600kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	234% 3.74g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	47.6% 34.5g	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	3.17% 2.3g	4.97% 3.6g	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	% 4.7g	% 4g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 27g	g per day for Men 19-50 years
Fiber	105% 40g	79% 30g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	118% 1.53mg	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	17.5% 70μg	35% 140μg	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	3.33% 3mg	40% 36mg	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	24% 3.6mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Boiled Carrots	Recommended Dietary Allowance
Calcium	63% 630mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	12% 475μg	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	201% 16mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	67.4% 1.55mg	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	154% 1080mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	609% 335μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	736% 11040mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	22.6% 837g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared Yellow Mustard vs Boiled Carrots:

• Prepared Yellow Mustard has 2.7 times more Vitamin B1 and 1.6 times more Vitamin B2 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 170.4 times more Vitamin A, 2.2 times more Vitamin B6, 2 times more Vitamin B9, 12 times more Vitamin C, 2.9 times more Vitamin E and 9.8 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Prepared Yellow Mustard as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Prepared Yellow Mustard vs Boiled Carrots:

• Prepared Yellow Mustard has 2.1 times more Calcium, 4.4 times more Copper, 4.7 times more Iron, 4.8 times more Magnesium, 2.7 times more Manganese, 3.6 times more Phosphorus, 47.9 times more Selenium, 19 times more Sodium and 3.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 31.7 times more Fluoride and 1.5 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Yellow Mustard has 1.7 times more Energy, 18.6 times more Fat, 374 times more Omega 3, 4.2 times more Omega 6, 1.3 times more Fiber and 4.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Carbohydrate and 3.8 times more Sugars than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.