Comparing Nutrients in 300 calories Baked White Potatoes VS Stored Common Cabbage

Weight per 300 calories

• Baked White Potatoes: 326g
• Stored Common Cabbage: 1250g

Baked White Potatoes have 3.8 times more energy per 100g than Stored Common Cabbage. It has average energy density when compared to other foods. Raw Stored Common Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Stored Common Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Stored Common Cabbage	17%	6%	77%

Macro Nutrients

	Baked White Potatoes	Stored Common Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	51.6% 67g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Stored Common Cabbage	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	91% 1.2mg	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	31% 124μg	178% 713μg	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	45.7% 41mg	583% 525mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Stored Common Cabbage	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	58.8% 588mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	32% 0.29mg	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	26% 2.1mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	86.4% 2mg	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% 245mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	90% 3075mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	6.65% 246g	31.3% 1157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Stored Common Cabbage:

• Baked Whole White Potatoes have 1.3 times more Vitamin B3 than Raw Stored Common Cabbage.
• While Raw Stored Common Cabbage contains 23 times more Vitamin A, 4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 5.8 times more Vitamin B9 and 12.8 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Stored Common Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Stored Common Cabbage:

• Baked Whole White Potatoes have 1.4 times more Copper than Raw Stored Common Cabbage.
• While Raw Stored Common Cabbage contains 18 times more Calcium, 3.4 times more Iron, 2.1 times more Magnesium, 3.2 times more Manganese, 1.7 times more Potassium, 6.9 times more Selenium, 9.9 times more Sodium, 2 times more Zinc and 4.7 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Stored Common Cabbage have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Stored Common Cabbage contains 11.8 times more Omega 3, 4.2 times more Fiber and 2.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Stored Common Cabbage have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Stored Common Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.