Comparing Nutrients in 1 pound Ground Mustard Seed VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Ground Mustard Seed	Boiled Carrots	Recommended Dietary Allowance
Energy	79.5% 2304kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	28% 9.02g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1075% 17.2g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	98% 127g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	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	0.13% 0.091g	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	% 13g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 12.2g	g per day for Men 19-50 years
Fiber	146% 55.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	211% 118g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.5% 3.67mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	184% 735μg	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	35.8% 32.2mg	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	153% 23mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Boiled Carrots	Recommended Dietary Allowance
Calcium	121% 1207mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	522% 41.8mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	400% 1678mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	537% 3756mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	98% 3348mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	1716% 944μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Ground Mustard Seed vs Boiled Carrots:

• Ground Mustard Seed Spices have 12.2 times more Vitamin B1, 5.9 times more Vitamin B2, 7.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6, 11.6 times more Vitamin B9, 2 times more Vitamin C and 4.9 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 426 times more Vitamin A and 2.5 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices 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 Ground Mustard Seed vs Boiled Carrots:

• Ground Mustard Seed Spices have 8.9 times more Calcium, 37.9 times more Copper, 27.1 times more Iron, 37 times more Magnesium, 15.8 times more Manganese, 27.6 times more Phosphorus, 3.1 times more Potassium, 297.3 times more Selenium and 30.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.5 times more Sodium and 17.1 times more Water than Ground Mustard Seed Spices.

Comparison of macro-nutrients per 1 pound:

• Ground Mustard Seed Spices have 14.5 times more Energy, 201.3 times more Fat, 66.3 times more Saturated Fat, 3792 times more Omega 3, 68.1 times more Omega 6, 3.4 times more Carbohydrate, 2 times more Sugars, 4.1 times more Fiber and 34.3 times more Protein than Boiled and Drained Carrots.
• Both Ground Mustard Seed Spices as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.