Comparing Nutrients in 5 ounces Cabbage VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cabbage	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	8.43% 11g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	7.98% 5.8g	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	2.83% 2.06g	0.55% 0.4g	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	% 2.37g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 4.88g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	9.16% 0.12mg	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	15.2% 61μg	3.9% 15.6μg	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	57.6% 52mg	3.62% 3.26mg	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	1.4% 0.21mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.8% 108μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	8.33% 0.67mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	10.3% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	22% 9.84μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.26% 37mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Cabbage versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cabbage vs Cooked Frozen Carrots:

• 5 ounces of Cabbage have 2 times more Vitamin B1, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6, 3.9 times more Vitamin B9, 15.9 times more Vitamin C and 5.6 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 169.2 times more Vitamin A, 1.8 times more Vitamin B3 and 6.7 times more Vitamin E than Raw Cabbage.
• Both Cabbage and Cooked Frozen Carrots provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Raw Cabbage as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cabbage vs Cooked Frozen Carrots:

• 5 oz of Boiled and Drained Frozen Carrots contain 4.3 times more Copper, 3.3 times more Sodium and 1.9 times more Zinc than Raw Cabbage.
• Both Cabbage and Cooked Frozen Carrots contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Cabbage lack sufficient amounts of Zinc
• Both Raw Cabbage as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cabbage have 5.2 times more Fructose and 2.2 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fiber than Raw Cabbage.
• 5 ounces of Cabbage provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Cabbage as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.