Comparing Nutrients in 5 ounces Carrots VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Energy	2% 58kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	30.6% 40g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	13.3% 9.62g	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	1.08% 0.78g	0.039% 0.028g	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	% 0.84g	% 4.1g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 5.23g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	57.4% 230μg	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	9.3% 8.36mg	11% 10mg	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	6.24% 0.94mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	102% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	151% 3.47mg	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	7.1% 49.6mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.2% 7.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Ground Mustard Seed:

• Raw Carrots have 417.5 times more Vitamin A and 2.4 times more Vitamin K than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 12.2 times more Vitamin B1, 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 3 times more Vitamin B5, 2.9 times more Vitamin B6, 8.5 times more Vitamin B9 and 7.7 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Ground Mustard Seed Spices have similar amounts of Vitamin C per 5 oz.
• Both Raw Carrots as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Ground Mustard Seed:

• Raw Carrots have 5.3 times more Sodium and 16.8 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 8.1 times more Calcium, 14.3 times more Copper, 30.7 times more Iron, 30.8 times more Magnesium, 17.1 times more Manganese, 23.7 times more Phosphorus, 2.3 times more Potassium, 2081 times more Selenium and 25.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Ground Mustard Seed Spices contain 12.4 times more Energy, 151 times more Fat, 62.2 times more Saturated Fat, 1896 times more Omega 3, 59.2 times more Omega 6, 2.9 times more Carbohydrate, 1.4 times more Sugars, 4.4 times more Fiber and 28 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.