Comparing Nutrients in 1 kilogram Baked Potato Skin VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Baked Potato Skin	Boiled Cabbage	Recommended Dietary Allowance
Energy	68.3% 1980kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	42.4% 55g	130g per day for Men 19-50 years
Sugars	19.3% 14g	38.5% 28g	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	16% 11.6g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	208% 79g	50% 19g	38g per day for Men 19-50 years
Protein	76.6% 43g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	86% 1.12mg	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	55% 220μg	75% 300μg	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	150% 135mg	417% 375mg	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	2.67% 0.4mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	906% 1087μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Cabbage	Recommended Dietary Allowance
Calcium	34% 340mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	880% 70.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	89% 2.05mg	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	144% 1010mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	12.8% 473g	25% 926g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Baked Potato Skin has 2 times more Vitamin B1, 2.8 times more Vitamin B2, 12.4 times more Vitamin B3, 4.9 times more Vitamin B5 and 5.5 times more Vitamin B6 than Boiled Cabbage.
• While 1 kg of Boiled and Drained Cabbage contains 1.4 times more Vitamin B9, 2.8 times more Vitamin C and 63.9 times more Vitamin K than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Cabbage have insufficient amounts of Vitamin B3
• Both Baked Potato Skin as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 48.1 times more Copper, 41.4 times more Iron, 2.9 times more Magnesium, 3 times more Manganese, 3.1 times more Phosphorus, 2.9 times more Potassium and 2.5 times more Zinc than Boiled Cabbage.
• While 1 kg of Boiled and Drained Cabbage contains 1.4 times more Calcium and 2 times more Water than Baked Potato Skin.
• 1 kilogram of Boiled Cabbage lack sufficient amounts of Copper and Zinc
• Both Baked Potato Skin as well as Boiled and Drained Cabbage lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 8.6 times more Energy, 8.4 times more Carbohydrate, 4.2 times more Fiber and 3.4 times more Protein than Boiled Cabbage.
• While 1 kg of Boiled and Drained Cabbage contains 2 times more Sugars than Baked Potato Skin.
• 1 kilogram of Boiled Cabbage provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Boiled and Drained Cabbage provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.