Comparing Nutrients in 1 pound Potato Skin VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Potato Skin	Boiled Cabbage	Recommended Dietary Allowance
Energy	9.07% 263kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	19.2% 25g	130g per day for Men 19-50 years
Sugars	NA	17.5% 12.7g	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	7.26% 5.26g	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	% 7.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	39% 0.51mg	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	19.3% 77μg	34% 136μg	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	57.5% 51.7mg	189% 170mg	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	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Cabbage	Recommended Dietary Allowance
Calcium	13.6% 136mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	184% 14.7mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	40.4% 0.93mg	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	24.6% 172mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	26% 889mg	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	3.02% 45.4mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Cabbage per 1 lb

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

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

• 1 pound of Potato Skin has 4.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Cabbage.
• While 1 lb of Boiled and Drained Cabbage contains 2.9 times more Vitamin B1, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Boiled Cabbage provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Boiled Cabbage have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Skin has 24.9 times more Copper, 19.1 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 2.1 times more Potassium and 1.8 times more Zinc than Boiled Cabbage.
• While 1 lb of Boiled and Drained Cabbage contains 1.6 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Boiled Cabbage contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Cabbage lack sufficient amounts of Copper and Zinc
• Both Raw Potato Skin as well as Boiled and Drained Cabbage lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.5 times more Energy, 2.3 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Boiled Cabbage.
• 1 pound of Boiled Cabbage provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Cabbage provide inadequate amounts of Omega 3 and Omega 6 in one pound.