Comparing Nutrients in 5 ounces Frozen Carrots VS Boiled Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Frozen Carrots	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	1.76% 51kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	3.05% 3.97g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	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	1.97% 1.1g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	112% 1006μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	10.6% 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	3.54% 14μg	26% 103μg	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	3.94% 3.54mg	102% 92mg	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	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Mustard Spinach	Recommended Dietary Allowance
Calcium	5.1% 51mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	7.87% 0.071mg	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	7.8% 0.62mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	16.6% 0.38mg	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	6.7% 46.8mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Mustard Spinach per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Boiled Mustard Spinach:

• 5 ounces of Frozen Carrots have 1.7 times more Vitamin A and 1.6 times more Vitamin B5 than Boiled Mustard Spinach.
• While 5 oz of Boiled and Drained Mustard Spinach contain 1.7 times more Vitamin B2, 7.3 times more Vitamin B9 and 26 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Mustard Spinach provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per five ounces.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Boiled Mustard Spinach:

• 5 ounces of Frozen Carrots have 1.5 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 4.9 times more Sodium and 3 times more Zinc than Boiled Mustard Spinach.
• While 5 oz of Boiled and Drained Mustard Spinach contain 4.4 times more Calcium, 1.8 times more Iron and 1.6 times more Manganese than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Mustard Spinach contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium and Zinc
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Mustard Spinach lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 2.8 times more Carbohydrate and 1.7 times more Fiber than Boiled Mustard Spinach.
• While 5 oz of Boiled and Drained Mustard Spinach contain 2.2 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Mustard Spinach provide inadequate amounts of Energy in five ounces.