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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	187% 1679μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	56.2% 67.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	13% 1.05mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	21.7% 736mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	35.7% 536mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.12% 190g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Frozen Carrots have 4 times more Vitamin A, 2.2 times more Vitamin B5 and 11.2 times more Vitamin E than Boiled Chinese Cabbage with Salt.
• While 7 oz of Boiled and Drained Chinese Cabbage with Salt contain 1.7 times more Vitamin B2, 2 times more Vitamin B6, 3.7 times more Vitamin B9, 11.3 times more Vitamin C and 2.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Chinese Cabbage with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Chinese Cabbage with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Carrots have 4.3 times more Copper and 2.1 times more Zinc than Boiled Chinese Cabbage with Salt.
• While 7 oz of Boiled and Drained Chinese Cabbage with Salt contain 2.7 times more Calcium, 2 times more Iron, 1.9 times more Potassium and 4.6 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Chinese Cabbage with Salt contain similar levels of Magnesium, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Chinese Cabbage with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Chinese Cabbage with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 4.3 times more Carbohydrate, 4.9 times more Sugars and 3.3 times more Fiber than Boiled Chinese Cabbage with Salt.
• While 7 oz of Boiled and Drained Chinese Cabbage with Salt contain 2.7 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Chinese Cabbage with Salt offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 7 ounces of Boiled Chinese Cabbage with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.