Comparing Nutrients in 500 calories Salted Mustard Cabbage VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Weight per 500 calories

• Salted Mustard Cabbage: 1786g
• Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix: 1351g

Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 1.3 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.

Discover which food has more nutrients per 500 calories - Salted Mustard Cabbage or Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix?

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Salted Mustard Cabbage	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	23% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5.64% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 101g	76% 99g	130g per day for Men 19-50 years
Sugars	34.5% 25g	45% 32.6g	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	146% 55.4g	110% 42g	38g per day for Men 19-50 years
Protein	35% 19.6g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	97% 875μg	875% 7878μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	40.5% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.36mg	83% 1.1mg	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	321% 1286μg	61% 243μg	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	57% 51.4mg	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	2.4% 0.36mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1720% 2064μg	205% 246μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	120% 1196mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	156% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.5% 500μg	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	156% 12.5mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	NA	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	69% 482mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	129% 4393mg	55% 1865mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	7.37% 4.05μg	55μg per day for Men 19-50 years
Sodium	854% 12804mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	44.4% 1645g	33% 1219g	3700g per day for Men 19-50 years

Salted Mustard Cabbage VS Canned Carrots, Green Beans, Peas, Lima Beans And Corn Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Salted Mustard Cabbage or Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix?

Lets compare vitamin content per 500 calories of Salted Mustard Cabbage vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 500 calories of Salted Mustard Cabbage have 1.8 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 5 times more Vitamin B6, 5.3 times more Vitamin B9 and 8.4 times more Vitamin K than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 500 kcal of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 9 times more Vitamin A, more Vitamin C and 11 times more Vitamin E than Salted Mustard Cabbage.
• 500 calories of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Salted Mustard Cabbage as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Salted Mustard Cabbage vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 500 calories of Salted Mustard Cabbage have 4.2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 2.4 times more Potassium, 4 times more Selenium, 36.4 times more Sodium and 1.3 times more Water than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 500 kcal of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 2.3 times more Copper and 1.3 times more Zinc than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Phosphorus per 500 calories.
• 500 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Salted Mustard Cabbage have 1.3 times more Omega 3 and 1.3 times more Fiber than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 500 kcal of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.3 times more Sugars than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Salted Mustard Cabbage as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn provide inadequate amounts of Omega 6 in 500 calories.