Comparing Nutrients in 7 ounces Frozen Carrots VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Frozen Carrots	Mustard Spinach	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.35% 0.06g	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	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	157% 1409μg	109% 982μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	23.4% 0.3mg	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	79% 316μg	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	287% 258mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Mustard Spinach	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	16.5% 0.15mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	35% 0.81mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Mustard Spinach per 7 oz

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

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

• 7 ounces of Frozen Carrots have 1.4 times more Vitamin A than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 15.9 times more Vitamin B9 and 52 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mustard Spinach provide similar amounts of Vitamin B5 per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Carrots have 3.2 times more Sodium and 1.9 times more Zinc than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 5.8 times more Calcium, 3.4 times more Iron, 2.4 times more Manganese and 1.9 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mustard Spinach contain similar levels of Copper, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Mustard Spinach lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Raw Mustard Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 2 times more Carbohydrate than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 2.8 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mustard Spinach 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 Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Mustard Spinach

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

Both frozen carrots and mustard spinach are nutritious options, but they offer different health benefits. Frozen carrots are rich in beta-carotene, which is converted into vitamin A in the body and is essential for eye health and immune function. They also provide fiber, antioxidants, and vitamins C and K. Mustard spinach, on the other hand, is a good source of vitamins A, C, and K, as well as folate and iron. It also contains phytonutrients that have anti-inflammatory properties. Including a variety of colorful vegetables like carrots and mustard spinach in your diet can help provide a range of nutrients for overall health and well-being.

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

Both frozen carrots and mustard spinach can be great additions to a weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and nutritious meals that include a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating a mix of both frozen carrots and mustard spinach into your meals can help you feel full and satisfied while providing essential nutrients for your body.

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

Both frozen carrots and mustard spinach are nutritious options for building muscle while training consistently. Carrots are rich in beta-carotene, which is important for muscle recovery and growth. Mustard spinach is a good source of iron, which helps deliver oxygen to muscles for optimal performance. To maximize muscle growth, it's important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both frozen carrots and mustard spinach into your meals can help support your muscle-building goals.

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

Frozen carrots have a lower environmental impact compared to mustard spinach. Carrots require less water, land, and energy to grow and process, making them a more sustainable option. Additionally, carrots have a longer shelf life, reducing food waste compared to perishable greens like mustard spinach.