Comparing Nutrients in 7 ounces Frozen Carrots VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cabbage	18%	3%	79%

Macro Nutrients

	Frozen Carrots	Cabbage	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	12% 15.7g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	% 3.3g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 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	2.76% 1.55g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cabbage	Recommended Dietary Allowance
Vitamin A	157% 1409μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	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	5.75% 0.92mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	126% 151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cabbage	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	11% 0.87mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	9.36% 65.5mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Frozen Carrots vs Cabbage:

• 7 ounces of Frozen Carrots have 142 times more Vitamin A, 2 times more Vitamin B3 and 3.8 times more Vitamin E than Cabbage.
• While 7 oz of Raw Cabbage contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9, 14.6 times more Vitamin C and 4.3 times more Vitamin K than Frozen Carrots, Unprepared.
• Both 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 Frozen Carrots, Unprepared as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Cabbage:

• 7 ounces of Frozen Carrots have 3.9 times more Copper, 1.3 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Sodium and 1.8 times more Zinc than Cabbage.
• Both Frozen Carrots and Cabbage contain similar levels of Calcium, Iron, Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Cabbage lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Raw Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 1.4 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Fiber than Cabbage.
• While 7 oz of Raw Cabbage contain 4.7 times more Fructose and 1.6 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Raw Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.