Comparing Nutrients in 1 pound Boiled Red Cabbage VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Red Cabbage	Carrots	Recommended Dietary Allowance
Energy	4.54% 132kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	20.8% 15g	29.7% 21.5g	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	7.5% 5.44g	3.44% 2.5g	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	% 6.44g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 3.22g	% 16.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	21.5% 86μg	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	173% 156mg	29.7% 26.8mg	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	3.63% 0.54mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Carrots	Recommended Dietary Allowance
Calcium	19% 191mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	37.4% 3mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	28.2% 0.65mg	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	21.4% 150mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 412g	11% 400g	3700g per day for Men 19-50 years

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

• Boiled and Drained Red Cabbage has 1.6 times more Vitamin B6, 1.3 times more Vitamin B9, 5.8 times more Vitamin C and 3.6 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 5.5 times more Vitamin E than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Boiled and Drained Red Cabbage as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Red Cabbage vs Carrots:

• Boiled and Drained Red Cabbage has 1.3 times more Calcium, 1.2 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese and 23 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.5 times more Sodium than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Carrots have similar amounts of Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Red Cabbage has 12 times more Omega 3, 2.2 times more Fructose and 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Carrots have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Red Cabbage as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.