Comparing Nutrients in 1 kilogram Boiled Red Cabbage VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Red Cabbage	Potato Skin	Recommended Dietary Allowance
Energy	10% 290kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	53.4% 69.4g	96% 124g	130g per day for Men 19-50 years
Sugars	45.8% 33.2g	NA	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	16.6% 12g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	65.8% 25g	38g per day for Men 19-50 years
Protein	27% 15g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.82mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	184% 2.4mg	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	60% 240μg	42.5% 170μg	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	382% 344mg	127% 114mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	397% 476μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Potato Skin	Recommended Dietary Allowance
Calcium	42% 420mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	470% 4.23mg	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	82.5% 6.6mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	262% 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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.6% 908g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Cabbage VS Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Red Cabbage vs Potato Skin:

• 1 kilogram of Boiled Red Cabbage has 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B9 and 3 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.7 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Potato Skin provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled and Drained Red Cabbage as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Cabbage vs Potato Skin:

• 1 kilogram of Boiled Red Cabbage has 1.4 times more Calcium and 7.7 times more Selenium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 7.8 times more Copper, 4.9 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.6 times more Potassium and 1.4 times more Zinc than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Potato Skin contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 2 times more Energy, 1.8 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Red Cabbage provide inadequate amounts of Energy
• Both Boiled and Drained Red Cabbage as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.