Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cabbage	18%	3%	79%

Macro Nutrients

	Cooked Frozen Carrots	Cabbage	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.2% 0.034g	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	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	11% 8.1g	8.76% 6.35g	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	3.97% 2.88g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0.16g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cabbage	Recommended Dietary Allowance
Vitamin A	187% 1679μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	19% 0.25mg	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	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	5.07% 4.56mg	80.7% 72.6mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	126% 151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cabbage	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.94% 79.4mg	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	0.05% 2μg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30.6% 13.8μg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cabbage per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Cabbage:

• 7 ounces of Cooked Frozen Carrots have 169.2 times more Vitamin A, 1.8 times more Vitamin B3 and 6.7 times more Vitamin E than Cabbage.
• While 7 oz of Raw Cabbage contain 2 times more Vitamin B1, 1.5 times more Vitamin B6, 3.9 times more Vitamin B9, 15.9 times more Vitamin C and 5.6 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cabbage provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cabbage:

• 7 ounces of Cooked Frozen Carrots have 4.3 times more Copper, 3.3 times more Sodium and 1.9 times more Zinc than Cabbage.
• Both Cooked Frozen Carrots and Cabbage contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Cabbage lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fiber than Cabbage.
• While 7 oz of Raw Cabbage contain 5.2 times more Fructose and 2.2 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 7 ounces of Cabbage provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.