Comparing Nutrients in 300 calories Ground Mustard Seed VS Boiled Carrots

Weight per 300 calories

• Ground Mustard Seed: 59g
• Boiled Carrots: 857g

Ground Mustard Seed has 14.5 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Ground Mustard Seed or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	140% 2.24g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	54% 70.5g	130g per day for Men 19-50 years
Sugars	5.53% 4g	40.8% 29.6g	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	0.016% 0.012g	4.26% 3.1g	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	% 1.7g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 23g	g per day for Men 19-50 years
Fiber	19% 7.2g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.57% 0.48mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	101% 1.3mg	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	24% 96μg	30% 120μg	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	4.66% 4.2mg	34.3% 31mg	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	20% 3mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Boiled Carrots	Recommended Dietary Allowance
Calcium	15.7% 157mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	68% 5.44mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	57.8% 1.33mg	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% 489mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.68mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Mustard Seed vs Boiled Carrots:

• Boiled and Drained Carrots contain 6183.1 times more Vitamin A, 2.4 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 5.6 times more Vitamin B6, 1.3 times more Vitamin B9, 7.4 times more Vitamin C, 2.9 times more Vitamin E and 36.8 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 300 kcal.
• Both Ground Mustard Seed Spices as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Mustard Seed vs Boiled Carrots:

• Ground Mustard Seed Spices have 2.6 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 1.9 times more Phosphorus, 20.5 times more Selenium and 2.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Calcium, 4.6 times more Potassium, 64.8 times more Sodium and 248.3 times more Water than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Boiled and Drained Carrots have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Mustard Seed Spices have 13.9 times more Fat, 4.6 times more Saturated Fat, 261.3 times more Omega 3, 4.7 times more Omega 6 and 2.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.2 times more Carbohydrate, 7.4 times more Sugars, 261.3 times more Fructose and 3.6 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Ground Mustard Seed Spices as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.