Comparing Nutrients in 1 pound Red Cabbage VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	4.85% 141kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	25.7% 33.4g	70.2% 91g	130g per day for Men 19-50 years
Sugars	24% 17.4g	5.7% 4.13g	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	9.26% 6.7g	1.8% 1.3g	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	% 7.9g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 0.86g	g per day for Men 19-50 years
Fiber	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	104% 1.36mg	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	20.4% 81.6μg	11.3% 45.4μg	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	287% 259mg	65.5% 59mg	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	3.33% 0.5mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	20.4% 204mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	45.4% 3.63mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	27.2% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	60.6% 27.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 410g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Cabbage VS Boiled Potato Flesh, Cooked In Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Red Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Red Cabbage has more Vitamin A, 3.5 times more Vitamin B2, 1.8 times more Vitamin B9, 4.4 times more Vitamin C and 17.4 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.7 times more Vitamin B1, 3.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Red Cabbage.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Red Cabbage has 9 times more Calcium, 2.6 times more Iron and 1.8 times more Manganese than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 11.1 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Raw Red Cabbage.
• Both Red Cabbage and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per one pound.
• 1 pound of Red Cabbage lack sufficient amounts of Copper
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Cabbage has 4.5 times more Omega 3, 4.2 times more Sugars and 5.1 times more Fructose than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.8 times more Energy, 2.7 times more Carbohydrate and 1.3 times more Protein than Raw Red Cabbage.
• Both Red Cabbage and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per one pound.
• 1 pound of Red Cabbage provide inadequate amounts of Energy
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one pound.