Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	1.28% 37kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	5.34% 6.94g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	4.58% 3.32g	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	0.39% 0.28g	1.66% 1.2g	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	% 0.36g	% 1.42g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0.71g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	94% 846μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	17.3% 0.23mg	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	2.75% 11μg	6% 24μg	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	2.56% 2.3mg	38.2% 34.4mg	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	6.73% 1mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	6% 0.054mg	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	6.63% 0.53mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	9.7% 0.22mg	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	4.43% 31mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Red Cabbage per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Boiled Red Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Boiled Red Cabbage:

• 100 grams of Cooked Frozen Carrots have 423 times more Vitamin A and 8.4 times more Vitamin E than Boiled Red Cabbage.
• While 100 g of Boiled and Drained Red Cabbage contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B6, 2.2 times more Vitamin B9, 15 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Red Cabbage provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Boiled Red Cabbage have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Boiled Red Cabbage:

• 100 grams of Cooked Frozen Carrots have 1.5 times more Copper, 2.1 times more Sodium and 1.4 times more Zinc than Boiled Red Cabbage.
• While 100 g of Boiled and Drained Red Cabbage contain 1.5 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium and 3.8 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Red Cabbage contain similar levels of Calcium, Iron, Phosphorus and Water per 100 grams.
• 100 grams of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 1.8 times more Omega 3, 1.2 times more Sugars and 1.3 times more Fiber than Boiled Red Cabbage.
• While 100 g of Boiled and Drained Red Cabbage contain 2.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Red Cabbage offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Protein
• 100 grams of Boiled Red Cabbage provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Red Cabbage provide inadequate amounts of Energy and Omega 6 in 100 grams.