Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Boiled Red Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Red Cabbage with Salt	17%	2%	81%

Macro Nutrients

	Canned Carrots with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	34.2% 25g	45.8% 33.2g	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	NA	16.6% 12g	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	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	39.5% 15g	68.4% 26g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	620% 5580μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	24% 3.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	173% 2.25mg	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	22.5% 90μg	60% 240μg	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	30% 27mg	120% 108mg	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	49.3% 7.4mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	397% 476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	60% 0.54mg	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	80% 6.4mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	97% 2.23mg	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	34.3% 240mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	25% 930g	24.6% 908g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Red Cabbage with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Boiled Red Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Boiled Red Cabbage with Salt:

• 1 kilogram of Canned Carrots with Salt has 279 times more Vitamin A, 1.4 times more Vitamin B3 and 6.2 times more Vitamin E than Boiled Red Cabbage with Salt.
• While 1 kg of Boiled and Drained Red Cabbage with Salt contains 3.9 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B6, 2.7 times more Vitamin B9, 4 times more Vitamin C and 4.9 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Red Cabbage with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Red Cabbage with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Red Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Boiled Red Cabbage with Salt:

• 1 kilogram of Canned Carrots with Salt has 1.9 times more Copper and 2 times more Manganese than Boiled Red Cabbage with Salt.
• While 1 kg of Boiled and Drained Red Cabbage with Salt contains 1.7 times more Calcium, 2.1 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 5.8 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Red Cabbage with Salt contain similar levels of Iron, Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Red Cabbage with Salt contains 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Red Cabbage with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.