Comparing Nutrients in 100 calories Red Cabbage VS Boiled Potato Flesh, Cooked In Skin

Weight per 100 calories

• Red Cabbage: 323g
• Boiled Potato Flesh, Cooked In Skin: 115g

Boiled Potato Flesh, Cooked In Skin without Salt has 2.8 times more energy per unit of mass than Raw Red Cabbage, which is average in comparison to other foods. Red Cabbage having low energy density.

Discover which food has more nutrients per 100 calories - Red Cabbage or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0.72% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	17.8% 23g	130g per day for Men 19-50 years
Sugars	17% 12.4g	1.44% 1.05g	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	6.6% 4.77g	0.46% 0.33g	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	% 5.6g	% 0.39g	g per day for Men 19-50 years
Sucrose	% 1.94g	% 0.22g	g per day for Men 19-50 years
Fiber	18% 6.77g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	3.84% 2.15g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	20% 181μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	26.4% 0.34mg	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	14.5% 58μg	2.87% 11.5μg	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	204% 184mg	16.6% 15mg	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	2.37% 0.35mg	0.077% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	14.5% 145mg	0.57% 5.75mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.4% 56.8μg	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	32.3% 2.6mg	4.45% 0.36mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	6.02% 25.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	6.9% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	43% 19.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	7.22% 50.6mg	700mg per day for Men 19-50 years
Potassium	23% 784mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.94μg	0.63% 0.34μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	3.13% 0.34mg	11mg per day for Men 19-50 years
Water	7.9% 292g	2.4% 88.5g	3700g per day for Men 19-50 years

Red Cabbage VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Cabbage or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 100 calories of Red Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 100 calories of Red Cabbage have more Vitamin A, 1.7 times more Vitamin B1, 9.7 times more Vitamin B2, 2 times more Vitamin B6, 5.1 times more Vitamin B9, 12.3 times more Vitamin C, 30.9 times more Vitamin E and 48.7 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 100 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Vitamin B5 than Raw Red Cabbage.
• Both Red Cabbage and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Red Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 100 calories of Red Cabbage have 25.3 times more Calcium, 7.2 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 5.6 times more Selenium, 18.9 times more Sodium, 2.1 times more Zinc and 3.3 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 100 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.9 times more Copper than Raw Red Cabbage.
• 100 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Cabbage have 12.6 times more Omega 3, 11.8 times more Sugars, 14.3 times more Fructose, 3.3 times more Fiber and 2.1 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Red Cabbage and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in 100 calories.