Comparing Nutrients in 1 kilogram Boiled Cabbage VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Cabbage	Baked Potato Flesh	Recommended Dietary Allowance
Energy	7.93% 230kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	166% 216g	130g per day for Men 19-50 years
Sugars	38.5% 28g	23.4% 17g	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	16% 11.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	39.5% 15g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	232% 3mg	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	75% 300μg	22.5% 90μg	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	417% 375mg	142% 128mg	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	9.33% 1.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1087μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	48% 480mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	21.3% 1.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	70% 1.6mg	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	47% 330mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 926g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cabbage VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cabbage versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cabbage vs Baked Potato Flesh:

• 1 kilogram of Boiled Cabbage has 1.8 times more Vitamin B2, 3.3 times more Vitamin B9, 2.9 times more Vitamin C and 362.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.7 times more Vitamin B1, 5.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled and Drained Cabbage.
• 1 kilogram of Boiled Cabbage have insufficient amounts of Vitamin B3
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled and Drained Cabbage as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cabbage vs Baked Potato Flesh:

• 1 kilogram of Boiled Cabbage has 9.6 times more Calcium, 1.3 times more Manganese and 1.2 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 12.6 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Boiled and Drained Cabbage.
• 1 kilogram of Boiled Cabbage lack sufficient amounts of Copper and Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Boiled and Drained Cabbage as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cabbage has 1.6 times more Sugars and 1.3 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4 times more Energy, 3.9 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Cabbage.
• 1 kilogram of Boiled Cabbage provide inadequate amounts of Energy
• Both Boiled and Drained Cabbage as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.