Comparing Nutrients in 500 calories Mustard Spinach VS Frozen Carrots

Weight per 500 calories

• Mustard Spinach: 2273g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared have 1.6 times more energy per unit of mass than Raw Mustard Spinach, which is low in comparison to other foods. Mustard Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Mustard Spinach or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Mustard Spinach	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.03% 6.8g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	38.4% 0.61g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	167% 63.6g	121% 46g	38g per day for Men 19-50 years
Protein	89.3% 50g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1250% 11250μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.48mg	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	903% 3614μg	34.7% 139μg	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	3283% 2955mg	38.6% 34.7mg	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	NA	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Frozen Carrots	Recommended Dietary Allowance
Calcium	477% 4773mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	114% 1.03mg	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	426% 34mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	402% 9.25mg	103% 2.38mg	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	91% 636mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	300% 10205mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	56.6% 2095g	33.8% 1251g	3700g per day for Men 19-50 years

Mustard Spinach VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mustard Spinach or Frozen Carrots?

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

• 500 calories of Mustard Spinach have 2.5 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 26 times more Vitamin B9 and 85.1 times more Vitamin C than Frozen Carrots.
• Both Mustard Spinach and Frozen Carrots provide similar amounts of Vitamin A per 500 calories.
• Both Raw Mustard Spinach as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Mustard Spinach vs Frozen Carrots:

• 500 calories of Mustard Spinach have 9.5 times more Calcium, 1.7 times more Copper, 5.6 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Potassium, 1.9 times more Selenium and 1.7 times more Water than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2 times more Sodium than Raw Mustard Spinach.
• Both Mustard Spinach and Frozen Carrots contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mustard Spinach have 2.6 times more Omega 3, 1.4 times more Fiber and 4.6 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 5 times more Omega 6 than Raw Mustard Spinach.
• Both Mustard Spinach and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Mustard Spinach provide inadequate amounts of Omega 6