Comparing Nutrients in 500 calories Cooked Frozen Mustard Greens VS Carrots

Weight per 500 calories

• Cooked Frozen Mustard Greens: 2632g
• Carrots: 1220g

Raw Carrots have 2.2 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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Frozen Mustard Greens	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.58g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	7.17% 1.2g	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	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	194% 73.7g	90% 34g	38g per day for Men 19-50 years
Protein	107% 59.7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Carrots	Recommended Dietary Allowance
Vitamin A	1035% 9316μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.42% 0.42mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.84mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	461% 1842μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7349% 8818μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Carrots	Recommended Dietary Allowance
Calcium	266% 2658mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	76% 1.74mg	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% 427mg	700mg per day for Men 19-50 years
Potassium	108% 3658mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	66.7% 2468g	29% 1077g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Mustard Greens have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B6, 8 times more Vitamin B9, 5 times more Vitamin C, 4.4 times more Vitamin E and 54.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.8 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 Raw Carrots have similar amounts of Vitamin A per 500 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Frozen Mustard Greens have 6.6 times more Calcium, 2.8 times more Copper, 8.1 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 1.5 times more Phosphorus, 12.9 times more Selenium, 1.8 times more Zinc and 2.3 times more Water than Raw Carrots.
• While Raw Carrots contain 1.3 times more Sodium than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Raw Carrots have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Mustard Greens have 2.2 times more Fat, 23.7 times more Omega 3, 2.2 times more Fiber and 5.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Omega 6, 1.4 times more Carbohydrate and 6.9 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.