Comparing Nutrients in 5 ounces Boiled Savoy Cabbage with Salt VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Savoy Cabbage with Salt	24%	3%	73%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Savoy Cabbage with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.67g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Savoy Cabbage with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	6.93% 62.4μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.21% 0.034mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	10.4% 0.13mg	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	16.3% 65.2μg	3.54% 14μg	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	26.8% 24mg	3.94% 3.54mg	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	NA	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Savoy Cabbage with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	11.7% 0.1mg	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	6.73% 0.54mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.37% 0.22mg	10.5% 0.24mg	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	6.7% 46.8mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.52% 130g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Savoy Cabbage with Salt vs Frozen Carrots:

• Boiled and Drained Savoy Cabbage with Salt has 1.6 times more Vitamin B6, 4.6 times more Vitamin B9 and 6.8 times more Vitamin C than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 16.1 times more Vitamin A, 1.9 times more Vitamin B2 and 19.3 times more Vitamin B3 than Boiled and Drained Savoy Cabbage with Salt.
• Both Boiled and Drained Savoy Cabbage with Salt and Frozen Carrots, Unprepared have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Boiled and Drained Savoy Cabbage with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Savoy Cabbage with Salt vs Frozen Carrots:

• Boiled and Drained Savoy Cabbage with Salt has 2 times more Magnesium and 3.8 times more Sodium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.4 times more Copper, 1.3 times more Potassium and 1.4 times more Zinc than Boiled and Drained Savoy Cabbage with Salt.
• Both Boiled and Drained Savoy Cabbage with Salt and Frozen Carrots, Unprepared have similar amounts of Calcium, Iron, Manganese, Phosphorus, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Savoy Cabbage with Salt has 1.4 times more Omega 3 and 2.3 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.5 times more Energy, 13.7 times more Omega 6 and 1.5 times more Carbohydrate than Boiled and Drained Savoy Cabbage with Salt.
• Both Boiled and Drained Savoy Cabbage with Salt and Frozen Carrots, Unprepared have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Savoy Cabbage with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.