Comparing Nutrients in 1 kilogram Red Cabbage VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Red Cabbage	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.7% 310kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.9% 0.49g	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	151% 196g	130g per day for Men 19-50 years
Sugars	53% 38.3g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 6g	% 4.5g	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	41% 23g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	318% 382μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	45% 450mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	193% 1.74mg	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	100% 8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.4% 904g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Red Cabbage vs Baked Red Potatoes:

• Raw Red Cabbage has 56 times more Vitamin A, 1.4 times more Vitamin B2, 4.5 times more Vitamin C and 13.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Red Cabbage.
• Both Raw Red Cabbage and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Red Cabbage as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Red Cabbage vs Baked Red Potatoes:

• Raw Red Cabbage has 5 times more Calcium, 1.4 times more Manganese and 2.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 10.2 times more Copper, 1.8 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Raw Red Cabbage.
• Both Raw Red Cabbage and Baked Whole Red Potatoes have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Cabbage has 3 times more Omega 3, 2.7 times more Sugars and 3.4 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage and Baked Whole Red Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw Red Cabbage as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.