Comparing Nutrients in 5 ounces Frozen Carrots VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Frozen Carrots	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.16% 0.027g	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	6.14% 8g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.74% 2g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	112% 1006μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	5.27% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	32.7% 0.43mg	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	25.5% 102μg	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	0% 0mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	5.35% 0.048mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	13.4% 0.31mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	67.8% 1016mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Salted Mustard Cabbage per 5 oz

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

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

• 5 ounces of Frozen Carrots have 14.5 times more Vitamin A, more Vitamin C and 28.5 times more Vitamin E than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6, 7.2 times more Vitamin B9 and 6.6 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Salted Mustard Cabbage provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen Carrots, Unprepared as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Salted Mustard Cabbage:

• 5 ounces of Frozen Carrots have 2.2 times more Copper and 1.2 times more Phosphorus than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain 1.9 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese and 10.5 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Salted Mustard Cabbage contain similar levels of Magnesium, Potassium, Zinc and Water per five ounces.
• Both Frozen Carrots, Unprepared as well as Salted Mustard Cabbage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 1.4 times more Carbohydrate and 3.4 times more Sugars than Salted Mustard Cabbage.
• Both Frozen Carrots and Salted Mustard Cabbage offer comparable quantities of Fiber per five ounces.
• Both Frozen Carrots, Unprepared as well as Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.