Comparing Nutrients in 14 ounces Boiled Red Cabbage VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Red Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	80% 104g	130g per day for Men 19-50 years
Sugars	18% 13g	3.78% 2.74g	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	6.57% 4.76g	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	% 5.64g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.48% 1.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	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	24% 95μg	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	152% 137mg	7.5% 6.75mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	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	32.7% 2.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	NA	420mg per day for Men 19-50 years
Manganese	38.5% 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	18.7% 131mg	NA	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	NA	11mg per day for Men 19-50 years
Water	9.74% 361g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Cabbage VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Cabbage versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Cabbage vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Boiled Red Cabbage have 20.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Boiled Red Cabbage vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Boiled Red Cabbage have 2.8 times more Calcium, 1.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Potassium and 10.6 times more Sodium than Boiled and Drained Red Cabbage.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Cabbage have 4.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 4.4 times more Energy, 3.8 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Red Cabbage provide inadequate amounts of Energy