Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	2.76% 2g	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	133% 1199μg	83% 747μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	10.7% 0.14mg	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	3.9% 15.6μg	3.2% 12.8μg	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	3.62% 3.26mg	40% 36mg	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	9.54% 1.43mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	700% 840μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	15.4% 0.14mg	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	9.4% 0.75mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	NA	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	6.28% 44mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Mustard Greens with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Boiled Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Boiled Mustard Greens with Salt:

• 5 ounces of Cooked Frozen Carrots have 1.6 times more Vitamin A, 1.5 times more Vitamin B5 and 1.2 times more Vitamin B9 than Boiled Mustard Greens with Salt.
• While 5 oz of Boiled and Drained Mustard Greens with Salt contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 11 times more Vitamin C, 1.8 times more Vitamin E and 43.6 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Boiled Mustard Greens with Salt:

• 5 ounces of Cooked Frozen Carrots have 2.3 times more Zinc than Boiled Mustard Greens with Salt.
• While 5 oz of Boiled and Drained Mustard Greens with Salt contain 3.4 times more Calcium, 1.6 times more Iron, 1.4 times more Phosphorus and 4.3 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Mustard Greens with Salt contain similar levels of Copper, Magnesium, Potassium and Water per five ounces.
• 5 ounces of Boiled Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Mustard Greens with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 2 times more Omega 3, 1.7 times more Carbohydrate, 2.9 times more Sugars and 1.7 times more Fiber than Boiled Mustard Greens with Salt.
• While 5 oz of Boiled and Drained Mustard Greens with Salt contain 4.4 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 5 ounces of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.