Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Canned Carrots with Salt	Cooked Napa 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	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	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	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.27% 1.27g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	123% 1107μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.65% 0.073mg	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	21.3% 85.3μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	21% 0.19mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	17.5% 0.4mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5.08% 173mg	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	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5% 184g	5.17% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Napa Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cooked Napa 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 Cooked Napa Cabbage:

• 7 ounces of Canned Carrots with Salt have 42.9 times more Vitamin A, 3.9 times more Vitamin B5 and 3 times more Vitamin B6 than Cooked Napa Cabbage.
• While 7 oz of Cooked Napa Cabbage contain 4.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Napa Cabbage provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B5
• Both Drained Canned Carrots with Salt as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cooked Napa Cabbage:

• 7 ounces of Canned Carrots with Salt have 2.2 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 22 times more Sodium and 1.9 times more Zinc than Cooked Napa Cabbage.
• Both Canned Carrots with Salt and Cooked Napa Cabbage contain similar levels of Calcium, Copper, Iron and Water per seven ounces.
• 7 ounces of Cooked Napa Cabbage lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Cooked Napa Cabbage lack sufficient amounts of Magnesium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 2.5 times more Carbohydrate than Cooked Napa Cabbage.
• 7 ounces of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Drained Canned Carrots with Salt as well as Cooked Napa Cabbage provide inadequate amounts of Energy and Protein in seven ounces.