Comparing Nutrients in 500 calories Prepared Yellow Mustard VS Carrots

Weight per 500 calories

• Prepared Yellow Mustard: 833g
• Carrots: 1220g

Prepared Yellow Mustard has 1.5 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Prepared Yellow Mustard or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Carrots	8%	5%	87%

Macro Nutrients

	Prepared Yellow Mustard	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28.7% 28g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.03g	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	37.4% 48.6g	90% 117g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	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	2.64% 1.9g	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	% 3.9g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.75g	% 43.8g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	90% 34g	38g per day for Men 19-50 years
Protein	55.7% 31g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Carrots	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	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	14.6% 58.3μg	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	2.78% 2.5mg	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	20% 3mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.72% 11.7μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Carrots	Recommended Dietary Allowance
Calcium	52.5% 525mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	168% 13.4mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	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	129% 900mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	37.3% 1267mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	508% 279μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	613% 9200mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.33mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	19% 698g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Prepared Yellow Mustard vs Carrots:

• Prepared Yellow Mustard has 1.8 times more Vitamin B1 than Raw Carrots.
• While Raw Carrots contain 244.4 times more Vitamin A, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 4 times more Vitamin B9, 28.8 times more Vitamin C, 2.7 times more Vitamin E and 13.8 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Carrots have similar amounts of Vitamin B2 per 500 kcal.
• Both Prepared Yellow Mustard as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Prepared Yellow Mustard vs Carrots:

• Prepared Yellow Mustard has 1.3 times more Calcium, 3.7 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 228.9 times more Selenium, 10.9 times more Sodium and 1.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.1 times more Potassium and 1.5 times more Water than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Carrots have similar amounts of Copper per 500 kcal.
• Both Prepared Yellow Mustard as well as Raw Carrots have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Prepared Yellow Mustard has 9.5 times more Fat, 4.6 times more Saturated Fat, 127.8 times more Omega 3, 2.5 times more Omega 6 and 2.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.4 times more Carbohydrate, 7.5 times more Sugars and 3.5 times more Fructose than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Carrots have similar amounts of Energy and Fiber per 500 kcal.
• Both Prepared Yellow Mustard as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.