Comparing Nutrients in 100 calories Boiled Cabbage VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Boiled Cabbage: 435g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 5.5 times more energy per unit of mass than Boiled and Drained Cabbage, which is average in comparison to other foods. Boiled Cabbage having very low energy density.

Which food has more nutrients per 100 calories - Boiled Cabbage or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	16% 20.6g	130g per day for Men 19-50 years
Sugars	16.7% 12g	0.75% 0.54g	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	6.96% 5.04g	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	% 7.04g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21.7% 8.26g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	9.86% 5.52g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.93% 17.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.74% 1.08mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	NA	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	32.6% 130μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	181% 163mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	394% 473μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	21% 209mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.35μg	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	9.24% 0.74mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	NA	420mg per day for Men 19-50 years
Manganese	38.8% 0.89mg	NA	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	20.5% 143mg	NA	700mg per day for Men 19-50 years
Potassium	25% 852mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.3% 34.8mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	NA	11mg per day for Men 19-50 years
Water	11% 402g	1.45% 53.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Cabbage vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Cabbage has 121.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 calories for Boiled Cabbage vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Cabbage has 17.7 times more Calcium, 1.9 times more Iron, 2.4 times more Potassium and 7.5 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 6.7 times more Sodium than Boiled and Drained Cabbage.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Cabbage has 22.3 times more Sugars, 4 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 5.5 times more Fat than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Cabbage as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.