Comparing Nutrients in 300 calories Boiled Carrots VS Savoy Cabbage

Weight per 300 calories

• Boiled Carrots: 857g
• Savoy Cabbage: 1111g

Boiled Carrots have 1.3 times more energy per 100g than Savoy Cabbage. It has low energy density when compared to other foods. Raw Savoy Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Savoy Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Boiled Carrots	Savoy Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	52% 67.8g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	34.8% 25.2g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	91% 34.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	811% 7303μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	162% 2.1mg	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	30% 120μg	222% 889μg	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	34.3% 31mg	383% 344mg	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	59% 8.83mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	637% 764μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Savoy Cabbage	Recommended Dietary Allowance
Calcium	25.7% 257mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	76.5% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	55.6% 4.44mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	87% 2mg	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	36.7% 257mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	75% 2556mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	21% 773g	27.3% 1011g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Savoy Cabbage:

• Boiled and Drained Carrots have 13.1 times more Vitamin A, 1.7 times more Vitamin B3 and 4.7 times more Vitamin E than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 1.4 times more Vitamin B1, 1.6 times more Vitamin B6, 7.4 times more Vitamin B9, 11.2 times more Vitamin C and 6.5 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Savoy Cabbage have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Savoy Cabbage:

• Boiled and Drained Carrots have 1.6 times more Sodium than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 1.5 times more Calcium, 4.7 times more Copper, 1.5 times more Iron, 3.6 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium, 1.8 times more Zinc and 1.3 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 3.2 times more Omega 6 than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 36.3 times more Omega 3, 1.3 times more Fiber and 3.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Savoy Cabbage have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Savoy Cabbage have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.