Comparing Nutrients in 1 kilogram 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	9.66% 280kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.3% 56.3g	60.8% 79g	130g per day for Men 19-50 years
Sugars	19.3% 14g	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	87% 33g	38g per day for Men 19-50 years
Protein	19.6% 11g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	73% 0.95mg	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	180% 720μg	25% 100μg	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	27.8% 25mg	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	1.33% 0.2mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	963% 1156μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Frozen Carrots	Recommended Dietary Allowance
Calcium	67% 670mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	82.2% 0.74mg	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	87.5% 7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	74.3% 1.7mg	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	38.6% 270mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	478% 7170mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25% 921g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Mustard Cabbage VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Salted Mustard Cabbage versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Salted Mustard Cabbage vs Frozen Carrots:

• 1 kilogram of Salted Mustard Cabbage has 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 1 kg of Frozen Carrots, Unprepared contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Salted Mustard Cabbage vs Frozen Carrots:

• 1 kilogram of Salted Mustard Cabbage has 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 1 kg of Frozen Carrots, Unprepared contains 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 one kilogram.
• Both Salted Mustard Cabbage as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Carrots, Unprepared contains 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 one kilogram.
• Both Salted Mustard Cabbage as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.