Comparing Nutrients in 100 calories Salted Mustard Cabbage VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Weight per 100 calories

• Salted Mustard Cabbage: 357g
• Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix: 270g

Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 1.3 times more energy per unit of mass than Salted Mustard Cabbage, which is low in comparison to other foods. Salted Mustard Cabbage having very low energy density.

Discover which food has more nutrients per 100 calories - Salted Mustard Cabbage or Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix?

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Salted Mustard Cabbage	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.046g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	1.13% 0.19g	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	15% 19.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	9% 6.5g	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	22% 8.38g	38g per day for Men 19-50 years
Protein	7% 3.93g	6.76% 3.8g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	175% 1576μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	16.6% 0.22mg	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	12% 48.6μg	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	11.4% 10.3mg	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	5.23% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	344% 413μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	24% 239mg	5.68% 56.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	31.2% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.65% 40.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	13.8% 96mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	26% 879mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	171% 2561mg	4.7% 70.3mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	8.9% 329g	6.6% 244g	3700g per day for Men 19-50 years

Salted Mustard Cabbage VS Canned Carrots, Green Beans, Peas, Lima Beans And Corn Mix Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Salted Mustard Cabbage or Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix?

Lets compare vitamin content per 100 calories of Salted Mustard Cabbage vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 100 calories of Salted Mustard Cabbage have 1.8 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 5 times more Vitamin B6, 5.3 times more Vitamin B9 and 8.4 times more Vitamin K than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 100 kcal of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 9 times more Vitamin A, more Vitamin C and 11 times more Vitamin E than Salted Mustard Cabbage.
• 100 calories of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Salted Mustard Cabbage as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Salted Mustard Cabbage vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 100 calories of Salted Mustard Cabbage have 4.2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 2.4 times more Potassium, 4 times more Selenium, 36.4 times more Sodium and 1.3 times more Water than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 100 kcal of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 2.3 times more Copper and 1.3 times more Zinc than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Phosphorus per 100 calories.
• 100 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Salted Mustard Cabbage have 1.3 times more Omega 3 and 1.3 times more Fiber than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 100 kcal of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.3 times more Sugars than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Salted Mustard Cabbage as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn provide inadequate amounts of Omega 6 in 100 calories.