Comparing Nutrients in 300 calories Boiled Red Cabbage VS Cooked Frozen Carrots

Weight per 300 calories

• Boiled Red Cabbage: 1035g
• Cooked Frozen Carrots: 811g

Boiled and Drained Frozen Carrots have 1.3 times more energy per unit of mass than Boiled and Drained Red Cabbage, which is low in comparison to other foods. Boiled Red Cabbage having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Red Cabbage or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Red Cabbage	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	47.4% 34.3g	45.6% 33g	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	17% 12.4g	3.13% 2.27g	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	% 14.7g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 28g	g per day for Men 19-50 years
Fiber	70.8% 27g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	28% 15.6g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	52.4% 0.68mg	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	62% 248μg	22.3% 89μg	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	395% 356mg	20.7% 18.6mg	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	8.28% 1.24mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	410% 492μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	43.4% 434mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	74% 0.66mg	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	85.3% 6.83mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	59% 1.35mg	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	48.8% 341mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	43.3% 23.8μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	25.4% 940g	19.8% 732g	3700g per day for Men 19-50 years

Boiled Red Cabbage VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Red Cabbage or Cooked Frozen Carrots?

Lets compare vitamin content per 300 calories of Boiled Red Cabbage vs Cooked Frozen Carrots:

• 300 calories of Boiled Red Cabbage have 3 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B6, 2.8 times more Vitamin B9, 19.1 times more Vitamin C and 4.5 times more Vitamin K than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 331.5 times more Vitamin A and 6.6 times more Vitamin E than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Cooked Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Boiled Red Cabbage have insufficient amounts of Vitamin A
• Both Boiled and Drained Red Cabbage as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Red Cabbage vs Cooked Frozen Carrots:

• 300 calories of Boiled Red Cabbage have 1.5 times more Calcium, 1.6 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 4.9 times more Selenium and 1.3 times more Water than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.7 times more Sodium than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Cooked Frozen Carrots contain similar levels of Copper and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Cabbage have 5.5 times more Fructose and 3.3 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.4 times more Omega 3 and 11.9 times more Omega 6 than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Cooked Frozen Carrots offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
• 300 calories of Boiled Red Cabbage provide inadequate amounts of Omega 6