Comparing Nutrients in 1 pound Cabbage VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cabbage	Boiled Carrots	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.2% 26.3g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	20% 14.5g	21.6% 15.6g	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	9.07% 6.58g	2.25% 1.63g	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	% 7.57g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 12.2g	g per day for Men 19-50 years
Fiber	30% 11.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	53.4% 0.69mg	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	48.8% 195μg	16% 63.5μg	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	184% 166mg	18% 16.3mg	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	4.54% 0.68mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	287% 345μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled Carrots	Recommended Dietary Allowance
Calcium	18% 181mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	5.4% 215μg	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	26.6% 2.13mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	70% 31.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 409g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 3.1 times more Vitamin B9, 10.2 times more Vitamin C and 5.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 170.4 times more Vitamin A, 2.8 times more Vitamin B3 and 6.9 times more Vitamin E than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Cabbage as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cabbage vs Boiled Carrots:

• Raw Cabbage has 1.3 times more Calcium and 1.4 times more Iron than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 47.5 times more Fluoride, 1.4 times more Potassium, 2.3 times more Selenium and 3.2 times more Sodium than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Carrots have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Cabbage has 4 times more Fructose and 1.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Energy and 1.4 times more Carbohydrate than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Carrots have similar amounts of Sugars and Fiber per 1 lb.
• Both Raw Cabbage as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.