Comparing Nutrients in 100 grams Carrots VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Carrots	Mustard Greens	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	3.6% 4.67g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	1.82% 1.32g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Carrots	Mustard Greens	Recommended Dietary Allowance
Vitamin A	93% 835μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	3% 12μg	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	6.56% 5.9mg	77.8% 70mg	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	4.4% 0.66mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	215% 258μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Mustard Greens	Recommended Dietary Allowance
Calcium	3.3% 33mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	18.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	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	5% 35mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Mustard Greens:

• Raw Carrots have 5.5 times more Vitamin A, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Mustard Greens.
• While Raw Mustard Greens contain 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, 11.9 times more Vitamin C, 3 times more Vitamin E and 19.5 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Mustard Greens have similar amounts of Vitamin B1 per 100 g.
• Both Raw Carrots as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Mustard Greens:

• Raw Carrots have 3.5 times more Sodium than Raw Mustard Greens.
• While Raw Mustard Greens contain 3.5 times more Calcium, 3.7 times more Copper, 5.5 times more Iron, 2.7 times more Magnesium, 1.7 times more Phosphorus and 9 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Mustard Greens have similar amounts of Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.5 times more Energy, 2.1 times more Carbohydrate and 3.6 times more Sugars than Raw Mustard Greens.
• While Raw Mustard Greens contain 9 times more Omega 3 and 3.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Mustard Greens have similar amounts of Fiber per 100 g.
• Both Raw Carrots as well as Raw Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.