Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Canned Carrots with Salt	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	5.2% 6.77g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	123% 1107μg	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	20% 0.26mg	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	4.47% 18μg	68.5% 274μg	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	5.95% 5.36mg	55.8% 50.2mg	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	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	14.8% 0.13mg	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	16% 1.27mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	29.2% 0.67mg	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	6.8% 47.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5% 184g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Frozen Mustard Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Frozen Mustard Greens:

• 7 ounces of Canned Carrots with Salt have 2.2 times more Vitamin A, 1.8 times more Vitamin B3 and 7.1 times more Vitamin B5 than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 2.7 times more Vitamin B1, 2 times more Vitamin B2, 15.3 times more Vitamin B9 and 9.4 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Mustard Greens provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Drained Canned Carrots with Salt as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Frozen Mustard Greens:

• 7 ounces of Canned Carrots with Salt have 1.6 times more Copper, 1.3 times more Manganese and 8.3 times more Sodium than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 4.6 times more Calcium, 2 times more Iron and 1.9 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Mustard Greens contain similar levels of Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.6 times more Carbohydrate than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 2.2 times more Fiber and 3.9 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.