Comparing Nutrients in 7 ounces Salted Mustard Cabbage VS Frozen Carrots

Macros Ratio

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

Macro Nutrients

	Salted Mustard Cabbage	Frozen Carrots	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	8.6% 11g	12% 15.7g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	16% 6.15g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	11% 97μg	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	13.7% 0.18mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	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	35.7% 143μg	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	0% 0mg	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	0.26% 0.04mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Frozen Carrots	Recommended Dietary Allowance
Calcium	13.3% 133mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	17.4% 1.4mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	7.65% 53.6mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	95% 1423mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Mustard Cabbage VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Salted Mustard 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 Salted Mustard Cabbage vs Frozen Carrots:

• 7 ounces of Salted Mustard Cabbage have 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.
• While 7 oz of Frozen Carrots, Unprepared contain 14.5 times more Vitamin A, more Vitamin C and 28.5 times more Vitamin E than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Salted Mustard 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 Salted Mustard Cabbage vs Frozen Carrots:

• 7 ounces of Salted Mustard Cabbage have 1.9 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese and 10.5 times more Sodium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.2 times more Copper than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Frozen Carrots contain similar levels of Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Salted Mustard Cabbage as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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