Comparing Nutrients in 5 ounces Savoy Cabbage VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Savoy Cabbage	Baked Potato Flesh	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.65% 8.65g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	4.44% 3.2g	3.32% 2.4g	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	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	11.6% 4.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	33% 0.43mg	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	28.3% 113μg	3.2% 12.8μg	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	49% 44mg	20% 18mg	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	1.6% 0.24mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.3% 98μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	9.76% 0.088mg	34% 0.3mg	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	7.1% 0.57mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	9.92% 0.23mg	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	8.5% 59.5mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.5% 129g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Savoy Cabbage VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Savoy Cabbage versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Savoy Cabbage vs Baked Potato Flesh:

• 5 ounces of Savoy Cabbage have more Vitamin A, 1.4 times more Vitamin B2, 8.9 times more Vitamin B9, 2.4 times more Vitamin C and 229.3 times more Vitamin K than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Vitamin B1, 4.7 times more Vitamin B3, 3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Savoy Cabbage.
• 5 ounces of Savoy Cabbage have insufficient amounts of Vitamin B3
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Savoy Cabbage as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Savoy Cabbage vs Baked Potato Flesh:

• 5 ounces of Savoy Cabbage have 7 times more Calcium and 1.2 times more Water than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 3.5 times more Copper and 1.7 times more Potassium than Raw Savoy Cabbage.
• Both Savoy Cabbage and Baked Potato Flesh contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Zinc per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Savoy Cabbage as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Savoy Cabbage have 1.3 times more Sugars and 2.1 times more Fiber than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 3.4 times more Energy and 3.5 times more Carbohydrate than Raw Savoy Cabbage.
• Both Savoy Cabbage and Baked Potato Flesh offer comparable quantities of Protein per five ounces.
• 5 ounces of Savoy Cabbage provide inadequate amounts of Energy
• Both Raw Savoy Cabbage as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.