Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Canned Carrots with Salt	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	2.27% 1.65g	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	7.83% 2.98g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	123% 1107μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	25.3% 0.33mg	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	4.47% 18μg	20.3% 81.4μg	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	5.95% 5.36mg	57.3% 51.6mg	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	9.8% 1.47mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	56.2% 67.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	4.2% 0.038mg	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	16% 1.27mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	12.4% 0.29mg	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	6.8% 47.6mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	21.7% 736mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5% 184g	5.12% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Chinese Cabbage per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Boiled Chinese Cabbage:

• 7 ounces of Canned Carrots with Salt have 2.6 times more Vitamin A, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 8.2 times more Vitamin E than Boiled Chinese Cabbage.
• While 7 oz of Boiled and Drained Chinese Cabbage contain 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B6, 4.6 times more Vitamin B9, 9.6 times more Vitamin C and 3.5 times more Vitamin K than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Boiled Chinese Cabbage:

• 7 ounces of Canned Carrots with Salt have 5.5 times more Copper, 3.1 times more Manganese, 7.1 times more Sodium and 1.5 times more Zinc than Boiled Chinese Cabbage.
• While 7 oz of Boiled and Drained Chinese Cabbage contain 3.7 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium and 2.1 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Chinese Cabbage contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Boiled Chinese Cabbage lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 3.1 times more Carbohydrate, 3 times more Sugars and 1.5 times more Fiber than Boiled Chinese Cabbage.
• While 7 oz of Boiled and Drained Chinese Cabbage contain 3.7 times more Omega 3 and 2.4 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Boiled Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.