Comparing Nutrients in 500 calories Savoy Cabbage VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Savoy Cabbage: 1852g
• Boiled Potato Flesh, Cooked In Skin: 575g

Boiled Potato Flesh, Cooked In Skin without Salt has 3.2 times more energy per unit of mass than Raw Savoy Cabbage, which is average in comparison to other foods. Savoy Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Savoy Cabbage or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Savoy Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	89% 116g	130g per day for Men 19-50 years
Sugars	58% 42g	7.2% 5.23g	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	2.3% 1.67g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	151% 57.4g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	66% 37g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	103% 926μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.3% 3.46mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	132% 1.7mg	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	370% 1481μg	14.4% 57.5μg	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	638% 574mg	83% 74.7mg	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	21% 3.15mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1062% 1274μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	65% 648mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	93% 7.4mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	123% 519mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	34.5% 0.79mg	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	111% 778mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	125% 4259mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	45.5% 1685g	12% 442g	3700g per day for Men 19-50 years

Savoy Cabbage VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Savoy Cabbage or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Savoy Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Savoy Cabbage have more Vitamin A, 2.1 times more Vitamin B1, 4.8 times more Vitamin B2, 2 times more Vitamin B6, 25.8 times more Vitamin B9, 7.7 times more Vitamin C, 54.8 times more Vitamin E and 100.8 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.5 times more Vitamin B3 than Raw Savoy Cabbage.
• Both Savoy Cabbage and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Savoy Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Savoy Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Savoy Cabbage have 22.6 times more Calcium, 4.2 times more Iron, 4.1 times more Magnesium, 4.2 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium, 9.7 times more Selenium, 22.6 times more Sodium, 2.9 times more Zinc and 3.8 times more Water than Boiled Potato Flesh, Cooked In Skin.
• Both Savoy Cabbage and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Savoy Cabbage have 9 times more Omega 3, 8 times more Sugars, 5.5 times more Fiber and 3.4 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Savoy Cabbage and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Raw Savoy Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in 500 calories.