Comparing Nutrients in 1 pound Potato Skin VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Potato Skin	Red Cabbage	Recommended Dietary Allowance
Energy	9.07% 263kcal	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	43.4% 56.4g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	21% 11.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	7.94% 0.095mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Red Cabbage	Recommended Dietary Allowance
Calcium	13.6% 136mg	20.4% 204mg	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	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	184% 14.7mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	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	3.02% 45.4mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Red Cabbage per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin 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 Potato Skin vs Red Cabbage:

• 1 pound of Potato Skin has 2.5 times more Vitamin B3 and 2.1 times more Vitamin B5 than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains more Vitamin A, 3 times more Vitamin B1, 1.8 times more Vitamin B2 and 5 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Red Cabbage provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Skin has 24.9 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains 1.5 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Red Cabbage contain similar levels of Water per one pound.
• 1 pound of Red Cabbage lack sufficient amounts of Copper
• Both Raw Potato Skin as well as Raw Red Cabbage lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.9 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains 4.5 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Red Cabbage offer comparable quantities of Fiber per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Red Cabbage provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Red Cabbage provide inadequate amounts of Omega 6 in one pound.