Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Baked White Potatoes	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	31.7% 920kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	17% 22.3g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	NA	38g per day for Men 19-50 years
Protein	37.5% 21g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	28.5% 0.37mg	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	95% 380μg	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	140% 126mg	35.6% 32mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	10% 100mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	107% 0.96mg	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	80% 6.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	88.3% 2.03mg	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	107% 750mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	26% 963g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cooked Napa Cabbage:

• Baked Whole White Potatoes have 9.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 10.9 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.9 times more Vitamin C than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 13 times more Vitamin A than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Napa Cabbage have similar amounts of Vitamin B9 per 1 kg.
• Both Baked Whole White Potatoes as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cooked Napa Cabbage:

• Baked Whole White Potatoes have 1.3 times more Copper, 3.4 times more Magnesium, 3.9 times more Phosphorus, 6.3 times more Potassium and 2.5 times more Zinc than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 2.9 times more Calcium and 1.3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Napa Cabbage have similar amounts of Iron and Manganese per 1 kg.
• Both Baked Whole White Potatoes as well as Cooked Napa Cabbage have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 7.7 times more Energy, 9.5 times more Carbohydrate and 1.9 times more Protein than Cooked Napa Cabbage.
• Both Baked Whole White Potatoes as well as Cooked Napa Cabbage have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.