Comparing Nutrients in 1 pound Boiled Savoy Cabbage with Salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Savoy Cabbage with Salt	24%	3%	73%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Savoy Cabbage with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.75% 109kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Savoy Cabbage with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	22% 200μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.68% 0.11mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	39% 0.51mg	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	52% 209μg	10.2% 41μg	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	85.7% 77mg	13.6% 12.2mg	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	NA	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Savoy Cabbage with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	52.4% 0.47mg	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	21.5% 1.72mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	88.7% 2.04mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	78.6% 1179mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.3% 417g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Savoy Cabbage with Salt vs Canned Carrots with Salt:

• Boiled and Drained Savoy Cabbage with Salt has 2.8 times more Vitamin B1, 1.4 times more Vitamin B6, 5.1 times more Vitamin B9 and 6.3 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 12.7 times more Vitamin A, 1.5 times more Vitamin B2 and 23 times more Vitamin B3 than Boiled and Drained Savoy Cabbage with Salt.
• Both Boiled and Drained Savoy Cabbage with Salt and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Savoy Cabbage with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Savoy Cabbage with Salt vs Canned Carrots with Salt:

• Boiled and Drained Savoy Cabbage with Salt has 3 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2 times more Copper, 1.7 times more Iron and 3 times more Manganese than Boiled and Drained Savoy Cabbage with Salt.
• Both Boiled and Drained Savoy Cabbage with Salt and Drained Canned Carrots with Salt have similar amounts of Calcium, Potassium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Savoy Cabbage with Salt has 2.1 times more Omega 3, 1.9 times more Fiber and 2.8 times more Protein than Drained Canned Carrots with Salt.
• Both Boiled and Drained Savoy Cabbage with Salt and Drained Canned Carrots with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Savoy Cabbage with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.