Comparing Nutrients in 7 ounces Salted Mustard Cabbage VS Cranberry Juice

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Salted Mustard Cabbage	Cranberry Juice	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.49% 0.083g	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	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	33% 24g	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	1.96% 1.4g	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	% 5.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16% 6.15g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	11% 97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	7.94% 0.1mg	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	0.5% 2μg	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	20.5% 18.5mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Cranberry Juice	Recommended Dietary Allowance
Calcium	13.3% 133mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	12% 0.11mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	18.2% 0.42mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	95% 1423mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Mustard Cabbage VS Cranberry Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Salted Mustard Cabbage versus 7 oz of Cranberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Salted Mustard Cabbage vs Cranberry Juice:

• 7 ounces of Salted Mustard Cabbage have 24.5 times more Vitamin A, 4.4 times more Vitamin B1, 5 times more Vitamin B2, 7.9 times more Vitamin B3, 5.8 times more Vitamin B6, 72 times more Vitamin B9 and 22.7 times more Vitamin K than Cranberry Juice.
• While 7 oz of Unsweetened Cranberry Juice contain more Vitamin C and 60 times more Vitamin E than Salted Mustard Cabbage.
• 7 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Salted Mustard Cabbage as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Salted Mustard Cabbage vs Cranberry Juice:

• 7 ounces of Salted Mustard Cabbage have 8.4 times more Calcium, 2.8 times more Iron, 2.5 times more Magnesium, 2.1 times more Phosphorus, 3.2 times more Potassium, 358.5 times more Sodium and 3 times more Zinc than Cranberry Juice.
• While 7 oz of Unsweetened Cranberry Juice contain 1.6 times more Copper than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Cranberry Juice contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Salted Mustard Cabbage as well as Unsweetened Cranberry Juice lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Salted Mustard Cabbage have 31 times more Fiber than Cranberry Juice.
• While 7 oz of Unsweetened Cranberry Juice contain 2.2 times more Carbohydrate and 8.6 times more Sugars than Salted Mustard Cabbage.
• 7 ounces of Cranberry Juice provide inadequate amounts of Fiber
• Both Salted Mustard Cabbage as well as Unsweetened Cranberry Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.