Comparing Nutrients in 1 pound Boiled Cabbage VS Baked Potato Skin

Macros Ratio

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

Macro Nutrients

	Boiled Cabbage	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.6% 104kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	161% 209g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	8.76% 6.35g	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	7.26% 5.26g	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	% 7.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	94% 36g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	214% 2.8mg	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	34% 136μg	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	189% 170mg	68% 61.2mg	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	4.23% 0.64mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Baked Potato Skin	Recommended Dietary Allowance
Calcium	21.8% 218mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	412% 3.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	9.64% 0.77mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	121% 2.8mg	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	21.4% 150mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.3% 420g	5.8% 215g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Cabbage has 1.4 times more Vitamin B9, 2.8 times more Vitamin C and 63.9 times more Vitamin K than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 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 and Drained Cabbage.
• 1 pound of Boiled Cabbage have insufficient amounts of Vitamin B3
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Boiled and Drained Cabbage as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Cabbage has 1.4 times more Calcium and 2 times more Water than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 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 and Drained Cabbage.
• 1 pound of Boiled Cabbage lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cabbage as well as Baked Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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