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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Mustard Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	2% 1.45g	15.4% 11g	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	33.4% 12.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	178% 1606μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.073mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	39% 0.51mg	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	79.4% 318μg	9.07% 36.3μg	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	69.6% 62.6mg	10% 9.07mg	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	41% 6.12mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1267% 1520μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	46% 458mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	52% 0.47mg	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	63.5% 5.1mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	88.7% 2.04mg	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	15.6% 109mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.4% 422g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Mustard Greens have 2.1 times more Vitamin B1, 2 times more Vitamin B2, 8.8 times more Vitamin B9, 6.9 times more Vitamin C, 1.8 times more Vitamin E and 34.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Vitamin A, 1.6 times more Vitamin B3 and 8.7 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Frozen Mustard Greens as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Mustard Greens have 3.3 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Copper, 1.5 times more Manganese, 9.6 times more Sodium and 1.5 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Mustard Greens have 2.8 times more Omega 3, 1.6 times more Fiber and 3.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Carbohydrate and 7.7 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.