Comparing Nutrients in 1 pound 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	9.4% 272kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	9.7% 1.65g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	5.76% 4.17g	21.6% 15.6g	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	1.44% 1.04g	2.25% 1.63g	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	% 2.13g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 12.2g	g per day for Men 19-50 years
Fiber	47.7% 18g	36% 13.6g	38g per day for Men 19-50 years
Protein	30.3% 17g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	53.4% 0.69mg	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	7.94% 31.8μg	16% 63.5μg	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	1.5% 1.36mg	18% 16.3mg	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	11% 1.63mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Boiled Carrots	Recommended Dietary Allowance
Calcium	28.6% 286mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.8μg	5.4% 215μg	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	91% 7.3mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	83.2% 1.9mg	30.6% 0.7mg	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	70% 490mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	276% 152μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	334% 5008mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.3% 380g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Prepared Yellow Mustard as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.