Comparing Nutrients in 1 pound Salted Mustard Cabbage VS Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Canned Potatoes	9%	3%	88%

Macro Nutrients

	Salted Mustard Cabbage	Canned Potatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	47.5% 61.7g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	3.7% 2.68g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	28.6% 11g	38g per day for Men 19-50 years
Protein	8.9% 5g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Canned Potatoes	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	66.3% 0.86mg	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	81.6% 327μg	6.8% 27.2μg	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	0% 0mg	25.7% 23mg	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	0.6% 0.091mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	437% 524μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Canned Potatoes	Recommended Dietary Allowance
Calcium	30.4% 304mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	28.7% 0.26mg	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	39.7% 3.18mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	23.7% 0.54mg	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	17.5% 122mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	217% 3252mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Mustard Cabbage VS Canned Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Salted Mustard Cabbage versus 1 lb of Canned Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Salted Mustard Cabbage vs Canned Potatoes:

• 1 pound of Salted Mustard Cabbage has more Vitamin A, 9 times more Vitamin B2, 1.6 times more Vitamin B6, 12 times more Vitamin B9 and 77.1 times more Vitamin K than Canned Potatoes.
• While 1 lb of Canned Potatoes Solids no Salt contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin C than Salted Mustard Cabbage.
• 1 pound of Salted Mustard Cabbage have insufficient amounts of Vitamin C
• 1 pound of Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin K
• Both Salted Mustard Cabbage as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Salted Mustard Cabbage vs Canned Potatoes:

• 1 pound of Salted Mustard Cabbage has 13.4 times more Calcium, 1.8 times more Manganese and 143.4 times more Sodium than Canned Potatoes.
• While 1 lb of Canned Potatoes Solids no Salt contains 1.7 times more Copper and 1.8 times more Iron than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Canned Potatoes contain similar levels of Magnesium, Phosphorus, Potassium, Zinc and Water per one pound.
• 1 pound of Canned Potatoes lack sufficient amounts of Calcium
• Both Salted Mustard Cabbage as well as Canned Potatoes Solids no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Salted Mustard Cabbage has 1.3 times more Fiber than Canned Potatoes.
• While 1 lb of Canned Potatoes Solids no Salt contains 2.1 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Protein than Salted Mustard Cabbage.
• 1 pound of Salted Mustard Cabbage provide inadequate amounts of Energy and Protein
• Both Salted Mustard Cabbage as well as Canned Potatoes Solids no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.