Comparing Nutrients in 7 ounces Salted Mustard Cabbage VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Salted Mustard Cabbage	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.83% 0.14g	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	11% 14.5g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	6.6% 4.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	16% 6.15g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	11% 97μg	129% 1157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	5.95% 0.95mg	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	12.2% 0.16mg	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	8.93% 35.7μg	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	0% 0mg	8.38% 7.54mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	13.3% 133mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.4μg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	NA	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	95% 1423mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Mustard Cabbage VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Salted Mustard Cabbage versus 7 oz of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Salted Mustard Cabbage vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 7 ounces of Salted Mustard Cabbage have 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.8 times more Vitamin B6, 4 times more Vitamin B9 and 6.4 times more Vitamin K than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 11.9 times more Vitamin A and more Vitamin C than Salted Mustard Cabbage.
• 7 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C
• Both Salted Mustard Cabbage as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Salted Mustard Cabbage vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 7 ounces of Salted Mustard Cabbage have 3.2 times more Calcium, 1.8 times more Potassium and 27.6 times more Sodium than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 3.1 times more Copper, 1.4 times more Phosphorus and 1.7 times more Zinc than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Iron, Magnesium and Water per seven ounces.
• Both Salted Mustard Cabbage as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.3 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Protein than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Salted Mustard Cabbage provide inadequate amounts of Protein
• Both Salted Mustard Cabbage as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.