Comparing Nutrients in 1 kilogram Potato Skin VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cabbage	18%	3%	79%

Macro Nutrients

	Potato Skin	Cabbage	Recommended Dietary Allowance
Energy	20% 580kcal	8.62% 250kcal	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	0.81% 0.26g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	44.6% 58g	130g per day for Men 19-50 years
Sugars	NA	44% 32g	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	20% 14.5g	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	% 16.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	65.8% 25g	65.8% 25g	38g per day for Men 19-50 years
Protein	46% 25.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	95% 1.24mg	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	42.5% 170μg	108% 430μg	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	127% 114mg	407% 366mg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	633% 760μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cabbage	Recommended Dietary Allowance
Calcium	30% 300mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	21% 0.19mg	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	405% 32.4mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	69.6% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	154% 69.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	22.5% 833g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cabbage per 1 kg

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

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

• 1 kilogram of Potato Skin has 4.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cabbage.
• While 1 kg of Raw Cabbage contains 2.9 times more Vitamin B1, 2.5 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Cabbage provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Cabbage have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Cabbage:

• 1 kilogram of Potato Skin has 22.3 times more Copper, 6.9 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium and 1.9 times more Zinc than Cabbage.
• While 1 kg of Raw Cabbage contains 1.3 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Cabbage contain similar levels of Water per one kilogram.
• 1 kilogram of Cabbage lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Raw Cabbage lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 2.3 times more Energy, 2.1 times more Carbohydrate and 2 times more Protein than Cabbage.
• Both Potato Skin and Cabbage offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cabbage provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Cabbage provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.