Comparing Nutrients in 100 calories Cooked Napa Cabbage VS Potato Skin

Weight per 100 calories

• Cooked Napa Cabbage: 833g
• Potato Skin: 172g

Raw Potato Skin has 4.8 times more energy per unit of mass than Cooked Napa Cabbage, which is low in comparison to other foods. Cooked Napa Cabbage having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Napa Cabbage or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cooked Napa Cabbage	30%	10%	60%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Napa Cabbage	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Napa Cabbage	Potato Skin	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	31.7% 0.41mg	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	89.6% 358μg	7.33% 29.3μg	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	29.6% 26.7mg	22% 19.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Napa Cabbage	Potato Skin	Recommended Dietary Allowance
Calcium	24% 242mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	81% 0.73mg	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	77% 6.17mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	45% 1.04mg	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	22.6% 158mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	21.3% 725mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	6.1% 92mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	21.7% 803g	3.9% 144g	3700g per day for Men 19-50 years

Cooked Napa Cabbage VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Napa Cabbage or Potato Skin?

Lets compare vitamin content per 100 calories of Cooked Napa Cabbage vs Potato Skin:

• 100 calories of Cooked Napa Cabbage have more Vitamin A, 3.2 times more Vitamin B2, 2.2 times more Vitamin B3, 12.2 times more Vitamin B9 and 1.4 times more Vitamin C than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage and Potato Skin provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Cooked Napa Cabbage as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Napa Cabbage vs Potato Skin:

• 100 calories of Cooked Napa Cabbage have 4.7 times more Calcium, 1.7 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 6.4 times more Selenium, 5.3 times more Sodium, 1.9 times more Zinc and 5.6 times more Water than Potato Skin.
• Both Cooked Napa Cabbage and Potato Skin contain similar levels of Copper, Iron and Potassium per 100 calories.
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Napa Cabbage have 2.1 times more Protein than Potato Skin.
• Both Cooked Napa Cabbage and Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.