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

Weight per 100 calories

• Red Cabbage: 323g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 4.1 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.

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

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Red 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	0.53% 0.52g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	6.6% 4.77g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.94g	NA	g per day for Men 19-50 years
Fiber	18% 6.77g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	20% 181μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	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	14.5% 58μg	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	204% 184mg	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	2.37% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	NA	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	32.3% 2.6mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	NA	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	23% 784mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.94μg	NA	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	NA	11mg per day for Men 19-50 years
Water	7.9% 292g	1.45% 53.6g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 137.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.

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

• Raw Red Cabbage has 12.3 times more Calcium, 6.6 times more Iron, 2.2 times more Potassium and 5.4 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.7 times more Sodium than Raw Red Cabbage.

Comparison of macro-nutrients per 100 calories:

• Raw Red Cabbage has 22.7 times more Sugars, 3.3 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.8 times more Fat than Raw Red Cabbage.
• Both Raw Red Cabbage and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Red Cabbage as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.