Comparing Nutrients in 300 calories Baked Red Potatoes VS Cooked Napa Cabbage

Weight per 300 calories

• Baked Red Potatoes: 345g
• Cooked Napa Cabbage: 2500g

Baked Red Potatoes have 7.3 times more energy per 100g than Cooked Napa Cabbage. It has average energy density when compared to other foods. Cooked Napa Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Cooked Napa Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Baked Red Potatoes	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	43% 55.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	NA	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	NA	38g per day for Men 19-50 years
Protein	14% 7.93g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	36% 325μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	71% 0.93mg	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	23.3% 93μg	269% 1075μg	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	48.3% 43.4mg	89% 80mg	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	3.1% 31mg	72.5% 725mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	267% 2.4mg	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	30% 2.4mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	221% 5.08mg	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	35.5% 248mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	64% 2175mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	7.15% 264g	65% 2408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Cooked Napa Cabbage:

• Baked Whole Red Potatoes have 2 times more Vitamin B1 and 1.3 times more Vitamin B5 than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 94.3 times more Vitamin A, 3.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 11.5 times more Vitamin B9 and 1.8 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Cooked Napa Cabbage:

• Cooked Napa Cabbage contains 23.4 times more Calcium, 4 times more Copper, 7.7 times more Iron, 2.1 times more Magnesium, 8.5 times more Manganese, 1.9 times more Phosphorus, 6.6 times more Sodium, 2.5 times more Zinc and 9.1 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Napa Cabbage have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 1.2 times more Carbohydrate than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 8.2 times more Fat and 3.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Napa Cabbage have similar amounts of Energy per 300 kcal.
• Both Baked Whole Red Potatoes as well as Cooked Napa Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.