Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Cooked Frozen Carrots	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	12.8% 370kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	59.5% 77.3g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	19.3% 14g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	81.6% 31g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	940% 8460μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	231% 3mg	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	27.5% 110μg	180% 720μg	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	25.6% 23mg	0% 0mg	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	67.3% 10mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	963% 1156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	35% 350mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	37.8% 0.34mg	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	66.3% 5.3mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	95% 2.18mg	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	44.3% 310mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	478% 7170mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25% 921g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Frozen Carrots has 17.3 times more Vitamin A, more Vitamin C and 50.5 times more Vitamin E than Salted Mustard Cabbage.
• While 1 kg of Salted Mustard Cabbage contains 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B6, 6.5 times more Vitamin B9 and 8.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Salted Mustard Cabbage provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots has 2.4 times more Copper than Salted Mustard Cabbage.
• While 1 kg of Salted Mustard Cabbage contains 1.9 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium and 12.2 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Salted Mustard Cabbage contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Salted Mustard Cabbage lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.7 times more Omega 3, 1.4 times more Carbohydrate and 2.9 times more Sugars than Salted Mustard Cabbage.
• Both Cooked Frozen Carrots and Salted Mustard Cabbage offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Salted Mustard Cabbage provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.