Comparing Nutrients in 14 ounces Pickled Cabbage, Japanese Style VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pickled Cabbage, Japanese Style	21%	3%	76%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pickled Cabbage, Japanese Style	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.1% 119kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	60% 77.8g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Pickled Cabbage, Japanese Style	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	64.7% 0.84mg	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	41.7% 167μg	26.8% 107μg	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	3.1% 2.78mg	55.6% 50mg	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	3.18% 0.48mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	416% 500μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Cabbage, Japanese Style	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	19% 191mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	76.7% 0.69mg	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	24.3% 1.94mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	30% 0.69mg	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	24.4% 171mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	100% 3385mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickled Cabbage, Japanese Style vs Baked Red Potatoes:

• Pickled Fresh Japanese Style Cabbage has 9 times more Vitamin A, 1.6 times more Vitamin B9 and 45 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, 1.3 times more Vitamin B2, 8.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 18 times more Vitamin C than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Pickled Cabbage, Japanese Style vs Baked Red Potatoes:

• Pickled Fresh Japanese Style Cabbage has 5.3 times more Calcium, 1.4 times more Manganese, 1.6 times more Potassium and 23.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus and 2 times more Zinc than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage and Baked Whole Red Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pickled Fresh Japanese Style Cabbage has 1.7 times more Omega 3 and 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Energy, 3.5 times more Carbohydrate and 1.4 times more Protein than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage and Baked Whole Red Potatoes have similar amounts of Sugars per 14 oz.
• Both Pickled Fresh Japanese Style Cabbage as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.