Comparing Nutrients in 7 ounces Boiled Carrots VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Boiled Carrots	Red Cabbage	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	10.5% 7.6g	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	0.99% 0.71g	4.05% 2.94g	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	% 0.79g	% 3.45g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 1.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Red Cabbage	Recommended Dietary Allowance
Vitamin A	188% 1691μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	32% 0.41mg	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	6.95% 27.8μg	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	7.94% 7.14mg	126% 113mg	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	13.6% 2.04mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	63% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Red Cabbage	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	26.5% 12μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.85% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Red Cabbage:

• Boiled and Drained Carrots have 15.2 times more Vitamin A, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 9.4 times more Vitamin E than Raw Red Cabbage.
• While Raw Red Cabbage contains 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 15.8 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Red Cabbage have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled and Drained Carrots as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Carrots have 2.1 times more Sodium than Raw Red Cabbage.
• While Raw Red Cabbage contains 1.5 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium and 1.6 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Red Cabbage have similar amounts of Copper, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 1.4 times more Fiber than Raw Red Cabbage.
• While Raw Red Cabbage contains 45 times more Omega 3, 4.1 times more Fructose and 1.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Red Cabbage have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Boiled and Drained Carrots as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.