Comparing Nutrients in 5 ounces Prepared Yellow Mustard VS 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	2.93% 85kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.36% 8.26g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	9.27% 6.7g	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	0.45% 0.33g	1.08% 0.78g	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	% 0.67g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 5.1g	g per day for Men 19-50 years
Fiber	15% 5.67g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.47% 5.3g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Carrots	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	6.73% 27μg	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	0.47% 0.43mg	9.3% 8.36mg	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	3.4% 0.51mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Carrots	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.053% 2.13μg	0.11% 4.54μg	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	28.5% 2.3mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	8.8% 0.2mg	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	22% 153mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	86.3% 47.5μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	104% 1565mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Prepared Yellow Mustard vs Carrots:

• Prepared Yellow Mustard has 2.7 times more Vitamin B1 and 1.2 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain 167 times more Vitamin A, 1.7 times more Vitamin B3, 2 times more Vitamin B6, 2.7 times more Vitamin B9, 19.7 times more Vitamin C, 1.8 times more Vitamin E and 9.4 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Carrots have similar amounts of Vitamin B5 per 5 oz.
• Both Prepared Yellow Mustard as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prepared Yellow Mustard vs Carrots:

• Prepared Yellow Mustard has 1.9 times more Calcium, 1.6 times more Copper, 5.4 times more Iron, 4 times more Magnesium, 3 times more Manganese, 3.1 times more Phosphorus, 335 times more Selenium, 16 times more Sodium and 2.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.1 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Carrots have similar amounts of Water per 5 oz.
• Both Prepared Yellow Mustard as well as Raw Carrots have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared Yellow Mustard has 1.5 times more Energy, 13.9 times more Fat, 187 times more Omega 3, 3.6 times more Omega 6, 1.4 times more Fiber and 4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Carbohydrate and 5.2 times more Sugars than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.