Comparing Nutrients in 1 kilogram Savoy Cabbage VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Savoy Cabbage	Boiled Potato Skin	Recommended Dietary Allowance
Energy	9.3% 270kcal	27% 780kcal	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	0.41% 0.13g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	47% 61g	132% 172g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	87% 33g	38g per day for Men 19-50 years
Protein	35.7% 20g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	200% 800μg	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	344% 310mg	57.8% 52mg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	573% 688μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	35% 350mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	976% 8.78mg	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	50% 4mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	582% 13.4mg	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	60% 420mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	24.6% 910g	21% 778g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Savoy Cabbage has more Vitamin A, 2.2 times more Vitamin B1, 8 times more Vitamin B9 and 6 times more Vitamin C than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 4.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Savoy Cabbage.
• Both Savoy Cabbage and Boiled Potato Skin provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Savoy Cabbage have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Raw Savoy Cabbage as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled Potato Skin no Salt contains 1.3 times more Calcium, 14.2 times more Copper, 15.2 times more Iron, 7.4 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Raw Savoy Cabbage.
• Both Savoy Cabbage and Boiled Potato Skin contain similar levels of Magnesium and Water per one kilogram.
• Both Raw Savoy Cabbage as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Potato Skin no Salt contains 2.9 times more Energy, 2.8 times more Carbohydrate and 1.4 times more Protein than Raw Savoy Cabbage.
• Both Savoy Cabbage and Boiled Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Savoy Cabbage provide inadequate amounts of Energy
• Both Raw Savoy Cabbage as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.