Comparing Nutrients in 7 ounces Chinese Cabbage VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Chinese Cabbage	Frozen Carrots	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.33% 4.33g	12% 15.7g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	5.22% 2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	49% 443μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	14.5% 0.19mg	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	32.7% 131μg	4.96% 20μg	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	99% 89.3mg	5.5% 4.96mg	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	1.2% 0.18mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Frozen Carrots	Recommended Dietary Allowance
Calcium	21% 208mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	16.3% 0.15mg	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	20% 1.6mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	14.8% 0.34mg	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	10.5% 73.4mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Cabbage versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chinese Cabbage vs Frozen Carrots:

• 7 ounces of Chinese Cabbage have 1.9 times more Vitamin B2, 2 times more Vitamin B6, 6.6 times more Vitamin B9, 18 times more Vitamin C and 2.6 times more Vitamin K than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 3.2 times more Vitamin A, 2.1 times more Vitamin B5 and 6.3 times more Vitamin E than Raw Chinese Cabbage.
• Both Chinese Cabbage and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Chinese Cabbage as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Cabbage vs Frozen Carrots:

• 7 ounces of Chinese Cabbage have 2.9 times more Calcium, 1.8 times more Iron and 1.6 times more Magnesium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 3.5 times more Copper and 1.7 times more Zinc than Raw Chinese Cabbage.
• Both Chinese Cabbage and Frozen Carrots contain similar levels of Manganese, Phosphorus, Potassium, Sodium and Water per seven ounces.
• 7 ounces of Chinese Cabbage lack sufficient amounts of Zinc
• Both Raw Chinese Cabbage as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Cabbage have 3.2 times more Omega 3 and 1.9 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 3.6 times more Carbohydrate, 4 times more Sugars and 3.3 times more Fiber than Raw Chinese Cabbage.
• 7 ounces of Chinese Cabbage provide inadequate amounts of Carbohydrate
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Chinese Cabbage as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Chinese Cabbage VS Frozen Carrots

What are the health benefits of Chinese Cabbage compared to Frozen Carrots?

Chinese cabbage, also known as Napa cabbage, is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins (such as vitamin C, K, and folate), and minerals (such as potassium and calcium). It is also a good source of antioxidants and phytonutrients that can help reduce inflammation and support overall health. Frozen carrots, on the other hand, are also a good source of vitamins (such as vitamin A and K) and minerals (such as potassium and fiber). They are known for their high beta-carotene content, which is important for eye health and immune function. In comparison, Chinese cabbage may provide more variety in nutrients, particularly in terms of vitamin C and antioxidants, while frozen carrots are a great source of beta-carotene. Both vegetables can be part of a healthy vegan diet, and it's beneficial to include a variety of vegetables in your meals to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Chinese Cabbage or Frozen Carrots?

Both Chinese cabbage and frozen carrots can be beneficial for weight loss due to their low calorie and high fiber content. However, Chinese cabbage is lower in calories and higher in water content, making it a more filling and lower calorie option. Incorporating a variety of vegetables, including Chinese cabbage and frozen carrots, into your diet can help with weight loss by providing essential nutrients and promoting satiety. Remember to focus on overall balanced and varied diet for sustainable weight loss.

Should I eat more Chinese Cabbage or more Frozen Carrots to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Chinese cabbage is low in protein but high in vitamins and minerals, while frozen carrots are also low in protein but rich in antioxidants and fiber. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet. Additionally, ensure you are meeting your overall calorie and protein needs to support muscle recovery and growth.

What is the environmental impact of producing Chinese Cabbage compared to Frozen Carrots?

Chinese cabbage generally has a lower environmental impact compared to frozen carrots. Chinese cabbage requires less water, land, and energy to grow, and produces fewer greenhouse gas emissions. Additionally, Chinese cabbage is typically grown closer to where it is consumed, reducing transportation emissions. Overall, choosing Chinese cabbage over frozen carrots can help reduce your environmental footprint.