Comparing Nutrients in 1 kilogram Ground Mustard Seed VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Ground Mustard Seed	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	175% 5080kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	374% 362g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2370% 38g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	348% 59.2g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	94% 68g	34.2% 25g	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	0.28% 0.2g	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	% 29g	NA	g per day for Men 19-50 years
Sucrose	% 37g	NA	g per day for Men 19-50 years
Fiber	321% 122g	39.5% 15g	38g per day for Men 19-50 years
Protein	466% 261g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	671% 8.05mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	296% 47.3mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	86% 1.12mg	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	405% 1620μg	22.5% 90μg	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	79% 71mg	30% 27mg	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	338% 50.7mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	266% 2660mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	116% 1.04mg	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	1151% 92mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	881% 3700mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	1064% 24.5mg	196% 4.5mg	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	1183% 8280mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	3784% 2081μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ground Mustard Seed vs Canned Carrots with Salt:

• Ground Mustard Seed Spices have 44.7 times more Vitamin B1, 8.7 times more Vitamin B2, 8.6 times more Vitamin B3, 6 times more Vitamin B5, 3.5 times more Vitamin B6, 18 times more Vitamin B9, 2.6 times more Vitamin C and 6.9 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 279 times more Vitamin A and 1.8 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ground Mustard Seed vs Canned Carrots with Salt:

• Ground Mustard Seed Spices have 10.6 times more Calcium, 6.2 times more Copper, 14.4 times more Iron, 46.3 times more Magnesium, 5.4 times more Manganese, 34.5 times more Phosphorus, 4.1 times more Potassium, 520.3 times more Selenium and 23.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 18.6 times more Sodium and 17.6 times more Water than Ground Mustard Seed Spices.

Comparison of macro-nutrients per 1 kilogram:

• Ground Mustard Seed Spices have 20.3 times more Energy, 190.7 times more Fat, 55.3 times more Saturated Fat, 344.7 times more Omega 3, 74.9 times more Omega 6, 5.1 times more Carbohydrate, 2.7 times more Sugars, 8.1 times more Fiber and 40.8 times more Protein than Drained Canned Carrots with Salt.
• Both Ground Mustard Seed Spices as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.