Comparing Nutrients in 300 calories Frozen Carrots VS Cooked Frozen Mustard Greens

Weight per 300 calories

• Frozen Carrots: 833g
• Cooked Frozen Mustard Greens: 1579g

Frozen Carrots have 1.9 times more energy per 100g than Cooked Frozen Mustard Greens. It has low energy density when compared to other foods. Boiled and Drained Frozen Mustard Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Cooked Frozen Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Frozen Carrots	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	37.8% 49g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	6.97% 5.05g	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	3.56% 2.6g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	116% 44.2g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	657% 5917μg	621% 5589μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	131% 1.7mg	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	21% 83.3μg	276% 1105μg	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	23% 21mg	242% 218mg	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	31.7% 4.75mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	4409% 5291μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	30% 300mg	159% 1595mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	102% 0.92mg	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	46% 3.67mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	49% 205mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	202% 4.64mg	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	39.3% 275mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	17.2% 9.47μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	20.3% 750g	40% 1481g	3700g per day for Men 19-50 years

Frozen Carrots VS Cooked Frozen Mustard Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Cooked Frozen Mustard Greens?

Lets compare vitamin content per 300 calories of Frozen Carrots vs Cooked Frozen Mustard Greens:

• 300 calories of Frozen Carrots have 6.2 times more Vitamin B5 than Cooked Frozen Mustard Greens.
• While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.2 times more Vitamin B6, 13.3 times more Vitamin B9, 10.5 times more Vitamin C, 4.5 times more Vitamin E and 36.1 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Frozen Mustard Greens provide similar amounts of Vitamin A and Vitamin B3 per 300 calories.
• 300 calories of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Cooked Frozen Mustard Greens:

• 300 calories of Frozen Carrots have 1.4 times more Sodium than Cooked Frozen Mustard Greens.
• While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 5.3 times more Calcium, 1.5 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium and 2 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Frozen Mustard Greens contain similar levels of Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 5.4 times more Omega 6, 1.3 times more Carbohydrate and 7.9 times more Sugars than Cooked Frozen Mustard Greens.
• While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 2.5 times more Omega 3, 1.6 times more Fiber and 5.5 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Frozen Mustard Greens offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Frozen Mustard Greens provide inadequate amounts of Omega 6