Comparing Nutrients in 1 kilogram Baked White Potatoes VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Baked White Potatoes	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	31.7% 920kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	21% 15.3g	45.8% 33.2g	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	16.6% 12g	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	% 14g	g per day for Men 19-50 years
Sucrose	% 4g	% 7.1g	g per day for Men 19-50 years
Fiber	55.3% 21g	68.4% 26g	38g per day for Men 19-50 years
Protein	37.5% 21g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	24% 3.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	173% 2.25mg	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	60% 240μg	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	382% 344mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	397% 476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	10% 100mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	60% 0.54mg	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	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	97% 2.23mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.6% 908g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 4 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin C and 17.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Red Cabbage have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Baked Whole White Potatoes have 2.4 times more Copper, 1.6 times more Magnesium, 2.3 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 4.2 times more Calcium, 4.6 times more Selenium and 4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Red Cabbage have similar amounts of Iron, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3.2 times more Energy, 3 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.6 times more Omega 3, 2.2 times more Sugars and 3.3 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Red Cabbage have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.