Comparing Nutrients in 1 kilogram Boiled Carrots VS Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Boiled Carrots	Chinese Cabbage	Recommended Dietary Allowance
Energy	12% 350kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	16.8% 22g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	16.3% 12g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	26.3% 10g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	947% 8520μg	248% 2230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	149% 1.94mg	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	35% 140μg	165% 660μg	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	40% 36mg	500% 450mg	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	68.7% 10.3mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	379% 455μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Chinese Cabbage	Recommended Dietary Allowance
Calcium	30% 300mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	23.3% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	69% 1.6mg	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	43% 300mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25.8% 953g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Chinese Cabbage:

• Boiled and Drained Carrots have 3.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 11.4 times more Vitamin E than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9, 12.5 times more Vitamin C and 3.3 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Chinese Cabbage:

• Boiled and Drained Carrots have 1.4 times more Selenium than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 3.5 times more Calcium, 2.4 times more Iron and 1.9 times more Magnesium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Chinese Cabbage have similar amounts of Copper, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 2.7 times more Energy, 3.8 times more Carbohydrate, 2.9 times more Sugars and 3 times more Fiber than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 55 times more Omega 3 and 2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Chinese Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.