Comparing Nutrients in 1 kilogram Cooked Napa Cabbage VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Napa Cabbage	30%	10%	60%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cooked Napa Cabbage	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.14% 120kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	NA	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	NA	17% 2.9g	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	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	19.6% 11g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Napa Cabbage	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	64.6% 0.84mg	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	108% 430μg	27.5% 110μg	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	35.6% 32mg	25.6% 23mg	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	NA	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Napa Cabbage	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	29% 290mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	91% 0.82mg	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	93% 7.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	72.6% 1.67mg	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	27% 190mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	26% 963g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Napa Cabbage VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Napa Cabbage vs Cooked Frozen Carrots:

• 1 kilogram of Cooked Napa Cabbage has 3.9 times more Vitamin B9 and 1.4 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 65.1 times more Vitamin A, 6 times more Vitamin B1, 1.5 times more Vitamin B2, 5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B5
• Both Cooked Napa Cabbage as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Napa Cabbage vs Cooked Frozen Carrots:

• 1 kilogram of Cooked Napa Cabbage has 1.4 times more Iron and 1.2 times more Manganese than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.4 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Potassium, 5.4 times more Sodium and 2.5 times more Zinc than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage and Cooked Frozen Carrots contain similar levels of Calcium, Copper and Water per one kilogram.
• 1 kilogram of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• Both Cooked Napa Cabbage as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Carrots contains 3.5 times more Carbohydrate than Cooked Napa Cabbage.
• 1 kilogram of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Cooked Napa Cabbage as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Protein in one kilogram.