Comparing Nutrients in 1 pound Red Cabbage VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Red Cabbage	Baked White Potatoes	Recommended Dietary Allowance
Energy	4.85% 141kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.3% 0.22g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	24% 17.4g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 1.8g	g per day for Men 19-50 years
Fiber	25% 9.53g	25% 9.53g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Baked White Potatoes	Recommended Dietary Allowance
Calcium	20.4% 204mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	64% 0.58mg	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	45.4% 3.63mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 410g	9.25% 342g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 56 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin C and 14.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Red Cabbage.
• Both Raw Red Cabbage and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Red Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Raw Red Cabbage has 4.5 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese and 3.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.5 times more Copper, 1.7 times more Magnesium, 2.5 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Raw Red Cabbage.
• Both Raw Red Cabbage and Baked Whole White Potatoes have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Cabbage has 3 times more Omega 3, 2.5 times more Sugars and 4.1 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Energy, 2.9 times more Carbohydrate and 1.5 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage and Baked Whole White Potatoes have similar amounts of Fiber per 1 lb.
• Both Raw Red Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.