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

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	10.7% 310kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	56.7% 73.7g	155% 201g	130g per day for Men 19-50 years
Sugars	53% 38.3g	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	20.4% 15g	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	% 17.4g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 6g	% 1.9g	g per day for Men 19-50 years
Fiber	55.3% 21g	47.4% 18g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	45% 180μg	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	633% 570mg	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	7.33% 1.1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	318% 382μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	45% 450mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	100% 8mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	60% 1.38mg	2.3mg per day for Men 19-50 years
Molybdenum	134% 60μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 300mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.4% 904g	21% 770g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Red 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 Red Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Red Cabbage has more Vitamin A, 3.5 times more Vitamin B2, 1.8 times more Vitamin B9, 4.4 times more Vitamin C and 17.4 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, 3.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Red Cabbage.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Red Cabbage has 9 times more Calcium, 2.6 times more Iron and 1.8 times more Manganese than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 11.1 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Raw Red Cabbage.
• Both Red Cabbage and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Red Cabbage lack sufficient amounts of Copper
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Cabbage has 4.5 times more Omega 3, 4.2 times more Sugars and 5.1 times more Fructose than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.8 times more Energy, 2.7 times more Carbohydrate and 1.3 times more Protein than Raw Red Cabbage.
• Both Red Cabbage and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Red Cabbage provide inadequate amounts of Energy
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one kilogram.