Comparing Nutrients in 7 ounces Napa Cabbage VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Napa Cabbage	25%	9%	66%
Carrots	8%	5%	87%

Macro Nutrients

	Napa Cabbage	Carrots	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.93% 6.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Carrots	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39% 157μg	9.43% 37.7μg	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	59.5% 53.6mg	13% 11.7mg	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	1.6% 0.24mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Carrots	Recommended Dietary Allowance
Calcium	15.3% 153mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.7% 0.62mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	12.3% 0.28mg	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	8.22% 57.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raw Chinese Napa Cabbage has 1.7 times more Vitamin B6, 4.2 times more Vitamin B9, 4.6 times more Vitamin C and 3.3 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 52.2 times more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 5.5 times more Vitamin E than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Raw Carrots have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Chinese Napa Cabbage as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Napa Cabbage vs Carrots:

• Raw Chinese Napa Cabbage has 2.3 times more Calcium, 1.3 times more Manganese and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Copper, 1.3 times more Potassium and 7.7 times more Sodium than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Raw Carrots have similar amounts of Iron, Magnesium, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chinese Napa Cabbage has 28.5 times more Omega 3 and 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.6 times more Energy, 3 times more Carbohydrate, 3.4 times more Sugars and 2.3 times more Fiber than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.