Comparing Nutrients in 1 pound Potato Skin VS Savoy Cabbage

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Potato Skin	Savoy Cabbage	Recommended Dietary Allowance
Energy	9.07% 263kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.56% 0.095g	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	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	NA	14.2% 10.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	37% 14g	38g per day for Men 19-50 years
Protein	21% 11.7g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	66.3% 0.86mg	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	91% 363μg	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	156% 141mg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Savoy Cabbage	Recommended Dietary Allowance
Calcium	13.6% 136mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	31.2% 0.28mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	35.5% 0.82mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Savoy Cabbage per 1 lb

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

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

• 1 pound of Potato Skin has 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Savoy Cabbage.
• While 1 lb of Raw Savoy Cabbage contains more Vitamin A, 3.3 times more Vitamin B1, 4.7 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 pound of Savoy Cabbage have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Skin has 6.8 times more Copper, 8.1 times more Iron, 3.3 times more Manganese, 1.8 times more Potassium and 1.3 times more Zinc than Savoy Cabbage.
• Both Potato Skin and Savoy Cabbage contain similar levels of Calcium, Magnesium, Phosphorus and Water per one pound.
• Both Raw Potato Skin as well as Raw Savoy Cabbage lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.1 times more Energy, 2 times more Carbohydrate and 1.3 times more Protein than Savoy Cabbage.
• Both Potato Skin and Savoy Cabbage offer comparable quantities of Fiber per one pound.
• 1 pound of Savoy Cabbage provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Savoy Cabbage provide inadequate amounts of Omega 3 and Omega 6 in one pound.