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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Frozen Carrots	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	1.94% 2.52g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.62% 1.18g	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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	112% 1006μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	18% 0.24mg	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	3.54% 14μg	14.5% 58μg	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	3.94% 3.54mg	41% 37mg	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	5.4% 0.81mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	3% 0.027mg	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	7.8% 0.62mg	18.4% 1.47mg	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	10.5% 0.24mg	8.87% 0.2mg	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	6.7% 46.8mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	25.5% 383mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Chinese Cabbage with Salt per 5 oz

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

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

• 5 ounces of Frozen Carrots have 3.3 times more Vitamin A, 1.4 times more Vitamin B1, 2.4 times more Vitamin B5 and 6.3 times more Vitamin E than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B6, 4.1 times more Vitamin B9, 10.4 times more Vitamin C and 1.9 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chinese Cabbage with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Chinese Cabbage with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Carrots have 3.9 times more Copper and 1.9 times more Zinc than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain 2.6 times more Calcium, 2.4 times more Iron, 1.6 times more Potassium and 4 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chinese Cabbage with Salt contain similar levels of Magnesium, Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Chinese Cabbage with Salt lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Chinese Cabbage with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 4.4 times more Carbohydrate, 5.7 times more Sugars and 3.3 times more Fiber than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain 2.4 times more Omega 3 and 2 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Boiled Chinese Cabbage with Salt provide inadequate amounts of Carbohydrate
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.