Comparing Nutrients in 500 calories Boiled Mustard Greens VS Canned Carrots with Salt

Weight per 500 calories

• Boiled Mustard Greens: 1923g
• Canned Carrots with Salt: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Mustard Greens or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Mustard Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.04g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	85.2% 111g	130g per day for Men 19-50 years
Sugars	37.4% 27g	68.4% 49.6g	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	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	101% 38.5g	79% 30g	38g per day for Men 19-50 years
Protein	88% 49.2g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1321% 11885μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.7% 0.79mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	172% 2.24mg	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	43.3% 173μg	45% 180μg	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	541% 487mg	60% 54mg	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	228% 34.2mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9498% 11398μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	227% 2269mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	231% 2.08mg	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	209% 16.7mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	391% 9mg	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	115% 808mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	92% 3115mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.23mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	47.7% 1765g	50.2% 1859g	3700g per day for Men 19-50 years

Boiled Mustard Greens VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Mustard Greens or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Boiled Mustard Greens vs Canned Carrots with Salt:

• 500 calories of Boiled Mustard Greens have 2.2 times more Vitamin B1, 2 times more Vitamin B2, 9 times more Vitamin C, 2.3 times more Vitamin E and 58.2 times more Vitamin K than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.3 times more Vitamin B3 than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Canned Carrots with Salt provide similar amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Boiled and Drained Mustard Greens as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Mustard Greens vs Canned Carrots with Salt:

• 500 calories of Boiled Mustard Greens have 4.5 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus and 1.4 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 28 times more Sodium than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Canned Carrots with Salt contain similar levels of Potassium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Mustard Greens have 1.9 times more Omega 3, 1.3 times more Fiber and 3.8 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate and 1.8 times more Sugars than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Canned Carrots with Salt offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Mustard Greens as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.