Comparing Nutrients in 100 calories Salted Mustard Cabbage VS Canned Carrots with Salt

Weight per 100 calories

• Salted Mustard Cabbage: 357g
• Canned Carrots with Salt: 400g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Salted Mustard Cabbage or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Salted Mustard Cabbage	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.046g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	17% 22g	130g per day for Men 19-50 years
Sugars	6.9% 5g	13.7% 9.9g	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	29% 11g	15.8% 6g	38g per day for Men 19-50 years
Protein	7% 3.93g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	34.5% 0.45mg	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	64.3% 257μg	9% 36μg	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	0% 0mg	12% 11mg	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	0.48% 0.071mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	344% 413μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	24% 239mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	46.2% 0.42mg	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	31.3% 2.5mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	78.3% 1.8mg	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	13.8% 96mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	26% 879mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	171% 2561mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	8.9% 329g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Salted Mustard Cabbage vs Canned Carrots with Salt:

• Salted Mustard Cabbage has 2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.2 times more Vitamin B5, 2.4 times more Vitamin B6, 7.1 times more Vitamin B9 and 10.5 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 12.8 times more Vitamin A, more Vitamin C and 41.4 times more Vitamin E than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Salted Mustard Cabbage as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Salted Mustard Cabbage vs Canned Carrots with Salt:

• Salted Mustard Cabbage has 2.4 times more Calcium, 1.7 times more Magnesium, 1.2 times more Potassium, 2 times more Selenium and 2.6 times more Sodium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.4 times more Copper and 2.3 times more Manganese than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Drained Canned Carrots with Salt have similar amounts of Iron, Phosphorus, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Salted Mustard Cabbage has 2.1 times more Omega 3, 1.8 times more Fiber and 1.5 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 4.7 times more Omega 6 and 2 times more Sugars than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Salted Mustard Cabbage as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.