Comparing Nutrients in 1 pound Baked Potato Flesh VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Baked Potato Flesh	Red Cabbage	Recommended Dietary Allowance
Energy	14.5% 422kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	24% 17.4g	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	9.26% 6.7g	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	% 7.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	18% 6.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	16% 8.9g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Red Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	73% 0.95mg	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	10.2% 41μg	20.4% 81.6μg	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	64.5% 58mg	287% 259mg	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	1.2% 0.18mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Red Cabbage	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	8.57% 0.077mg	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	20% 1.6mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	48% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	60.6% 27.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Red Cabbage per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Red Cabbage:

• 1 pound of Baked Potato Flesh has 1.6 times more Vitamin B1, 3.3 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains more Vitamin A, 3.3 times more Vitamin B2, 2 times more Vitamin B9, 4.5 times more Vitamin C and 127.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Red Cabbage:

• 1 pound of Baked Potato Flesh has 12.6 times more Copper, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains 9 times more Calcium, 2.3 times more Iron and 1.5 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Red Cabbage contain similar levels of Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 pound of Red Cabbage lack sufficient amounts of Copper
• Both Baked Potatoes Flesh no Salt as well as Raw Red Cabbage lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 3 times more Energy, 2.9 times more Carbohydrate and 1.4 times more Protein than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains 4.5 times more Omega 3, 2.3 times more Sugars and 1.4 times more Fiber than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• 1 pound of Red Cabbage provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Raw Red Cabbage provide inadequate amounts of Omega 6 in one pound.