Comparing Nutrients in 14 ounces Boiled Carrots VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Boiled Carrots	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	17% 22.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	7.66% 5.56g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	5.4% 3g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	376% 3382μg	21.6% 194μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	92% 1.2mg	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	14% 55.6μg	71.4% 286μg	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	16% 14.3mg	0% 0mg	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	27.3% 4.1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	382% 459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	12% 119mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	37.6% 0.87mg	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	17% 119mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	190% 2846mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.88% 366g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Carrots have 17.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.2 times more Vitamin B5, more Vitamin C and 51.5 times more Vitamin E than Salted Mustard Cabbage.
• While 14 oz of Salted Mustard Cabbage contain 2 times more Vitamin B2, 2 times more Vitamin B6, 5.1 times more Vitamin B9 and 8.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Salted Mustard Cabbage provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Carrots as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Salted Mustard Cabbage contain 2.2 times more Calcium, 2 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 12.4 times more Sodium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Salted Mustard Cabbage contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Salted Mustard Cabbage lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 1.5 times more Carbohydrate and 2.5 times more Sugars than Salted Mustard Cabbage.
• Both Boiled Carrots and Salted Mustard Cabbage offer comparable quantities of Fiber per 14 ounces.
• Both Boiled and Drained Carrots as well as Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.