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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Red Cabbage with Salt	17%	2%	81%

Macro Nutrients

	Canned Carrots with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.22% 0.038g	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	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	9.1% 6.6g	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	3.3% 2.4g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	4.74% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	34.3% 0.45mg	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	12% 47.6μg	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	24% 21.4mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	78.7% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	16% 1.27mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	19.2% 0.44mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	5% 184g	4.87% 180g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Salt have 279 times more Vitamin A, 1.4 times more Vitamin B3 and 6.2 times more Vitamin E than Boiled Red Cabbage with Salt.
• While 7 oz of Boiled and Drained Red Cabbage with Salt contain 3.9 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B6, 2.7 times more Vitamin B9, 4 times more Vitamin C and 4.9 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Red Cabbage with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Red Cabbage with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Red Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 1.9 times more Copper and 2 times more Manganese than Boiled Red Cabbage with Salt.
• While 7 oz of Boiled and Drained Red Cabbage with Salt contain 1.7 times more Calcium, 2.1 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 5.8 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Red Cabbage with Salt contain similar levels of Iron, Sodium, Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Red Cabbage with Salt contain 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Red Cabbage with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.