Comparing Nutrients in 500 calories Cooked Frozen Mustard Greens VS Boiled Carrots

Weight per 500 calories

• Cooked Frozen Mustard Greens: 2632g
• Boiled Carrots: 1429g

Boiled and Drained Carrots have 1.8 times more energy per unit of mass than Boiled and Drained Frozen Mustard Greens, which is low in comparison to other foods. Cooked Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Mustard Greens or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Frozen Mustard Greens	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.58g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	90% 117g	130g per day for Men 19-50 years
Sugars	11.6% 8.42g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	194% 73.7g	113% 43g	38g per day for Men 19-50 years
Protein	107% 59.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1035% 9316μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.42% 0.42mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.84mg	168% 2.2mg	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	461% 1842μg	50% 200μg	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	404% 363mg	57% 51.4mg	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	237% 35.5mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7349% 8818μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Boiled Carrots	Recommended Dietary Allowance
Calcium	266% 2658mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	368% 29.5mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	96% 2.2mg	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	90% 632mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	108% 3658mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	66.7% 2468g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Mustard Greens vs Boiled Carrots:

• Boiled and Drained Frozen Mustard Greens have 2.2 times more Vitamin B2, 1.3 times more Vitamin B6, 9.2 times more Vitamin B9, 7.1 times more Vitamin C, 2.4 times more Vitamin E and 45.1 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Vitamin A, 1.4 times more Vitamin B3 and 7.9 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Mustard Greens vs Boiled Carrots:

• Boiled and Drained Frozen Mustard Greens have 6.2 times more Calcium, 6.3 times more Copper, 6.1 times more Iron, 2.4 times more Magnesium, 3.5 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Selenium, 1.8 times more Zinc and 1.9 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Sodium than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Boiled and Drained Carrots have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Mustard Greens have 2.6 times more Fat, 40.5 times more Omega 3, 1.7 times more Fiber and 5.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Omega 6, 1.4 times more Carbohydrate and 5.9 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.