Comparing Nutrients in 500 calories Carrots VS Napa Cabbage

Weight per 500 calories

• Carrots: 1220g
• Napa Cabbage: 3125g

Carrots have 2.6 times more energy per 100g than Napa Cabbage. It has low energy density when compared to other foods. Raw Chinese Napa Cabbage having very low energy density.

Which food has more nutrients per 500 calories - Carrots or Napa Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Carrots	Napa Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	111% 1.8g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	77.6% 101g	130g per day for Men 19-50 years
Sugars	79.7% 58g	60.8% 44g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	99% 37.5g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	65.6% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	558% 7.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	617% 2469μg	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	80% 72mg	938% 844mg	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	53.7% 8.05mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1117% 1341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Napa Cabbage	Recommended Dietary Allowance
Calcium	40.2% 402mg	241% 2406mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	125% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	97% 406mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	258% 5.94mg	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	61% 427mg	129% 906mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	219% 7438mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	18.8% 281mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	29% 1077g	79.7% 2950g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Napa Cabbage:

• Raw Carrots have 20.4 times more Vitamin A and 2.1 times more Vitamin E than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 4.3 times more Vitamin B6, 10.7 times more Vitamin B9, 11.7 times more Vitamin C and 8.3 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Chinese Napa Cabbage have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Raw Carrots as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Napa Cabbage:

• Raw Carrots have 3 times more Sodium than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 6 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 15.4 times more Selenium, 2.5 times more Zinc and 2.7 times more Water than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 2.6 times more Omega 6 and 1.3 times more Sugars than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 2.1 times more Fat, 73 times more Omega 3 and 3.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Chinese Napa Cabbage have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Carrots as well as Raw Chinese Napa Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.