Comparing Nutrients in 14 ounces Boiled Carrots VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Boiled Carrots	Red Cabbage	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.79% 0.13g	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	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	21% 15.2g	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	8.1% 5.87g	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	% 6.9g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 2.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	22% 8.33g	38g per day for Men 19-50 years
Protein	5.4% 3g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Red Cabbage	Recommended Dietary Allowance
Vitamin A	376% 3382μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	64% 0.83mg	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	18% 71.4μg	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	251% 226mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	126% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Red Cabbage	Recommended Dietary Allowance
Calcium	12% 119mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	7.5% 0.067mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	42% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	53% 24μg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	28.4% 964mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.7% 359g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 15.2 times more Vitamin A, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 9.4 times more Vitamin E than Raw Red Cabbage.
• While Raw Red Cabbage contains 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 15.8 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Red Cabbage have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Red Cabbage:

• Boiled and Drained Carrots have 2.1 times more Sodium than Raw Red Cabbage.
• While Raw Red Cabbage contains 1.5 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium and 1.6 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Red Cabbage have similar amounts of Copper, Phosphorus, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 1.4 times more Fiber than Raw Red Cabbage.
• While Raw Red Cabbage contains 45 times more Omega 3, 4.1 times more Fructose and 1.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Red Cabbage have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.