Comparing Nutrients in 300 calories Salted Mustard Cabbage VS Carrots

Weight per 300 calories

• Salted Mustard Cabbage: 1071g
• Carrots: 732g

Raw Carrots have 1.5 times more energy per unit of mass than Salted Mustard Cabbage, which is low in comparison to other foods. Salted Mustard Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Salted Mustard Cabbage or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Carrots	8%	5%	87%

Macro Nutrients

	Salted Mustard Cabbage	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	54% 70g	130g per day for Men 19-50 years
Sugars	20.7% 15g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	87.4% 33.2g	54% 20.5g	38g per day for Men 19-50 years
Protein	21% 11.8g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Carrots	Recommended Dietary Allowance
Vitamin A	58.3% 525μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	193% 771μg	34.8% 139μg	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	0% 0mg	48% 43mg	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	1.43% 0.21mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1032% 1239μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Carrots	Recommended Dietary Allowance
Calcium	71.8% 718mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	94% 7.5mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	45.5% 1.05mg	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	41.3% 289mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	77.5% 2636mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	512% 7682mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	26.7% 987g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Salted Mustard Cabbage vs Carrots:

• Salted Mustard Cabbage has 2.3 times more Vitamin B2, 3.2 times more Vitamin B6, 5.5 times more Vitamin B9 and 12.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 11.6 times more Vitamin A, more Vitamin C and 22.5 times more Vitamin E than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Raw Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Salted Mustard Cabbage as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Salted Mustard Cabbage vs Carrots:

• Salted Mustard Cabbage has 3 times more Calcium, 3.4 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 13.2 times more Selenium, 15.2 times more Sodium, 1.8 times more Zinc and 1.5 times more Water than Raw Carrots.
• Both Salted Mustard Cabbage and Raw Carrots have similar amounts of Copper, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Salted Mustard Cabbage has 19 times more Omega 3, 1.6 times more Fiber and 1.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.6 times more Omega 6 and 2.3 times more Sugars than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Salted Mustard Cabbage as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.