Comparing Nutrients in 14 ounces Baked Red Potatoes VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Baked Red Potatoes	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	12% 345kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	21% 27.5g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	18% 13g	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	2.4% 1.75g	6.57% 4.76g	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	% 2.2g	% 5.64g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 2.8g	g per day for Men 19-50 years
Fiber	19% 7.14g	27% 10.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	9.48% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	68.7% 0.89mg	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	26.8% 107μg	24% 95μg	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	55.6% 50mg	152% 137mg	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	2.1% 0.32mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	24% 0.21mg	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	34.7% 2.78mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	38.5% 0.89mg	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	41% 286mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	NA	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.74% 361g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Boiled Red Cabbage:

• Baked Whole Red Potatoes have 4.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 2.7 times more Vitamin C and 17 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Red Cabbage have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Boiled Red Cabbage:

• Baked Whole Red Potatoes have 3.2 times more Copper, 1.6 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 4.7 times more Calcium, 1.3 times more Manganese and 2.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Red Cabbage have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 3 times more Energy, 2.8 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.6 times more Omega 3, 2.3 times more Sugars, 2.7 times more Fructose and 1.4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.