Comparing Nutrients in 14 ounces Salted Mustard Cabbage VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Salted Mustard Cabbage	Frozen Carrots	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	24% 31.4g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	26% 19g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	29% 0.38mg	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	71.4% 286μg	9.92% 39.7μg	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% 9.92mg	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	0.53% 0.079mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	382% 459μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Frozen Carrots	Recommended Dietary Allowance
Calcium	26.6% 266mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	32.6% 0.29mg	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	34.7% 2.78mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	29.5% 0.68mg	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	15.3% 107mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	28.7% 976mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	190% 2846mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.88% 366g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Mustard Cabbage VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Salted Mustard Cabbage versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Salted Mustard Cabbage vs Frozen Carrots:

• 14 ounces of Salted Mustard Cabbage have 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6, 7.2 times more Vitamin B9 and 6.6 times more Vitamin K than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 14.5 times more Vitamin A, more Vitamin C and 28.5 times more Vitamin E than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Salted Mustard Cabbage as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Salted Mustard Cabbage vs Frozen Carrots:

• 14 ounces of Salted Mustard Cabbage have 1.9 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese and 10.5 times more Sodium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.2 times more Copper than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Frozen Carrots contain similar levels of Phosphorus, Potassium, Zinc and Water per 14 ounces.
• Both Salted Mustard Cabbage as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Carrots, Unprepared contain 1.4 times more Carbohydrate and 3.4 times more Sugars than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Frozen Carrots offer comparable quantities of Fiber per 14 ounces.
• Both Salted Mustard Cabbage as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.