Comparing Nutrients in 1 pound Baked Red Potatoes VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Baked Red Potatoes	Red Cabbage	Recommended Dietary Allowance
Energy	13.6% 395kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	% 7.9g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 2.72g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Red Cabbage	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Red Cabbage	Recommended Dietary Allowance
Calcium	4.1% 41mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 410g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 3.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Red Cabbage.
• While Raw Red Cabbage contains 56 times more Vitamin A, 1.4 times more Vitamin B2, 4.5 times more Vitamin C and 13.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Red Cabbage have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Baked Whole Red Potatoes have 10.2 times more Copper, 1.8 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Raw Red Cabbage.
• While Raw Red Cabbage contains 5 times more Calcium, 1.4 times more Manganese and 2.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Red Cabbage have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.8 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Protein than Raw Red Cabbage.
• While Raw Red Cabbage contains 3 times more Omega 3, 2.7 times more Sugars and 3.4 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Red Cabbage have similar amounts of Fiber per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.