Comparing Nutrients in 100 grams Frozen Mustard Greens VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Frozen Mustard Greens	Frozen Carrots	Recommended Dietary Allowance
Energy	0.69% 20kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.62% 3.4g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	28.7% 258μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.38% 0.019mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.3% 0.095mg	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	34.5% 138μg	2.5% 10μg	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	28% 25.3mg	2.78% 2.5mg	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	NA	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Frozen Carrots	Recommended Dietary Allowance
Calcium	11.6% 116mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	8.22% 0.074mg	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% 1.3mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	7.43% 0.17mg	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	4.3% 30mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.43% 90g	3700g per day for Men 19-50 years

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

• Frozen Mustard Greens, Unprepared have 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 13.8 times more Vitamin B9 and 10.1 times more Vitamin C than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.8 times more Vitamin A, 1.5 times more Vitamin B3 and 9.8 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared and Frozen Carrots, Unprepared have similar amounts of Vitamin B1 per 100 g.
• Both Frozen Mustard Greens, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Mustard Greens vs Frozen Carrots:

• Frozen Mustard Greens, Unprepared have 3.2 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium and 2 times more Manganese than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.4 times more Potassium, 2.3 times more Sodium and 1.4 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared and Frozen Carrots, Unprepared have similar amounts of Copper, Phosphorus, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Mustard Greens, Unprepared have 1.4 times more Omega 3 and 3.2 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.8 times more Energy, 9.1 times more Omega 6 and 2.3 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared and Frozen Carrots, Unprepared have similar amounts of Fiber per 100 g.
• Both Frozen Mustard Greens, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.