Comparing Nutrients in 1 kilogram Cabbage VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	8.62% 250kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	44.6% 58g	155% 201g	130g per day for Men 19-50 years
Sugars	44% 32g	12.6% 9.1g	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	20% 14.5g	4% 2.9g	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	% 16.7g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 1.9g	g per day for Men 19-50 years
Fiber	65.8% 25g	47.4% 18g	38g per day for Men 19-50 years
Protein	23% 13g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	230% 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	108% 430μg	25% 100μg	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	407% 366mg	144% 130mg	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	10% 1.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	633% 760μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	40% 400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	12.4% 494μg	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	58.8% 4.7mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	60% 1.38mg	2.3mg per day for Men 19-50 years
Molybdenum	154% 69.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 922g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Boiled Potato Flesh, Cooked In Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Cabbage has 2 times more Vitamin B2, 4.3 times more Vitamin B9, 2.8 times more Vitamin C and 34.5 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.7 times more Vitamin B1, 6.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Cabbage.
• 1 kilogram of Cabbage have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Cabbage has 8 times more Calcium and 1.5 times more Iron than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 9.9 times more Copper, 1.8 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than Raw Cabbage.
• Both Cabbage and Boiled Potato Flesh, Cooked In Skin contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Cabbage lack sufficient amounts of Zinc
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cabbage has 3.5 times more Sugars, 5 times more Fructose and 1.4 times more Fiber than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.5 times more Energy, 3.5 times more Carbohydrate and 1.5 times more Protein than Raw Cabbage.
• 1 kilogram of Cabbage provide inadequate amounts of Energy
• Both Raw Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.