Comparing Nutrients in 1 kilogram Carrots VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Carrots	Red Cabbage	Recommended Dietary Allowance
Energy	14% 410kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	53% 38.3g	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	7.6% 5.5g	20.4% 15g	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	% 5.9g	% 17.4g	g per day for Men 19-50 years
Sucrose	% 36g	% 6g	g per day for Men 19-50 years
Fiber	73.7% 28g	55.3% 21g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Red Cabbage	Recommended Dietary Allowance
Vitamin A	928% 8350μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	45% 180μg	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	65.6% 59mg	633% 570mg	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	44% 6.6mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	318% 382μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Red Cabbage	Recommended Dietary Allowance
Calcium	33% 330mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	134% 60μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 350mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24% 883g	24.4% 904g	3700g per day for Men 19-50 years

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

• Raw Carrots have 14.9 times more Vitamin A, 2.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 6 times more Vitamin E than Raw Red Cabbage.
• While Raw Red Cabbage contains 1.5 times more Vitamin B6, 9.7 times more Vitamin C and 2.9 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Red Cabbage have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Red Cabbage:

• Raw Carrots have 2.6 times more Copper, 1.3 times more Potassium and 2.6 times more Sodium than Raw Red Cabbage.
• While Raw Red Cabbage contains 1.4 times more Calcium, 2.7 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese and 6 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Red Cabbage have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.3 times more Energy, 1.3 times more Carbohydrate, 1.2 times more Sugars and 1.3 times more Fiber than Raw Red Cabbage.
• While Raw Red Cabbage contains 22.5 times more Omega 3, 2.7 times more Fructose and 1.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.