Comparing Nutrients in 7 ounces Frozen Carrots VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Frozen Carrots	Mustard Greens	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	13% 9.45g	3.6% 2.6g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Mustard Greens	Recommended Dietary Allowance
Vitamin A	157% 1409μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	27.5% 0.36mg	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	4.96% 20μg	5.95% 24μg	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	5.5% 4.96mg	154% 139mg	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	7.54% 1.13mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Mustard Greens	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	36.4% 0.33mg	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	11% 0.87mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	9.36% 65.5mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Mustard Greens per 7 oz

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

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

• 7 ounces of Frozen Carrots have 4.7 times more Vitamin A than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 1.8 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 28 times more Vitamin C, 3.5 times more Vitamin E and 14.6 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mustard Greens provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Carrots have 3.4 times more Sodium and 1.3 times more Zinc than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 3.2 times more Calcium, 2.2 times more Copper, 3.7 times more Iron, 2.7 times more Magnesium, 1.8 times more Phosphorus and 1.6 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mustard Greens contain similar levels of Water per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Mustard Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 1.7 times more Carbohydrate and 3.6 times more Sugars than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 3.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mustard Greens offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Mustard Greens

What are the health benefits of Frozen Carrots compared to Mustard Greens?

Both frozen carrots and mustard greens offer unique health benefits. Carrots are a great source of beta-carotene, which is converted into vitamin A in the body and essential for vision health. They also provide fiber, antioxidants, and vitamins C and K. Mustard greens are rich in vitamins A, C, and K, as well as folate and calcium. They also contain phytonutrients that have anti-inflammatory properties. Overall, both frozen carrots and mustard greens can be nutritious additions to a vegan diet, offering a variety of vitamins and minerals to support overall health.

Can I lose weight easier by eating more Frozen Carrots or Mustard Greens?

Both frozen carrots and mustard greens can be beneficial for weight loss due to their low calorie and high fiber content. However, mustard greens are lower in calories and higher in fiber compared to carrots, making them a slightly better option for weight loss. Incorporating a variety of vegetables into your diet, including both frozen carrots and mustard greens, can help support weight loss efforts. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

Should I eat more Frozen Carrots or more Mustard Greens to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both frozen carrots and mustard greens are nutritious options, but mustard greens are higher in protein and contain essential nutrients like calcium, iron, and vitamin K that are beneficial for muscle growth and recovery. Incorporating a mix of both vegetables in your diet can help support your muscle-building goals.

What is the environmental impact of producing Frozen Carrots compared to Mustard Greens?

Frozen carrots have a lower environmental impact compared to mustard greens. Carrots require less water, land, and energy to produce, making them a more sustainable option. Mustard greens typically have a higher carbon footprint due to the resources needed for cultivation and transportation. Choosing frozen carrots over mustard greens can help reduce your environmental footprint.