Comparing Nutrients in 5 ounces Canned Potatoes VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Canned Potatoes	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	2.93% 85kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	6.14% 8g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	2.74% 2g	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	8.95% 3.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	3.54% 2g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	5.27% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	32.7% 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	2.13% 8.5μg	25.5% 102μg	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	8.03% 7.23mg	0% 0mg	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	0.47% 0.071mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	5.35% 0.048mg	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	22.3% 1.8mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	13.4% 0.31mg	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	5.67% 39.7mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	67.8% 1016mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Salted Mustard Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Potatoes versus 5 oz of Salted Mustard Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Potatoes vs Salted Mustard Cabbage:

• 5 ounces of Canned Potatoes have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin C than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain more Vitamin A, 9 times more Vitamin B2, 1.6 times more Vitamin B6, 12 times more Vitamin B9 and 77.1 times more Vitamin K than Canned Potatoes Solids no Salt.
• 5 ounces of Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin K
• 5 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C
• Both Canned Potatoes Solids no Salt as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Potatoes vs Salted Mustard Cabbage:

• 5 ounces of Canned Potatoes have 1.7 times more Copper and 1.8 times more Iron than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain 13.4 times more Calcium, 1.8 times more Manganese and 143.4 times more Sodium than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Salted Mustard Cabbage contain similar levels of Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Canned Potatoes lack sufficient amounts of Calcium
• Both Canned Potatoes Solids no Salt as well as Salted Mustard Cabbage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Potatoes have 2.1 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Protein than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain 1.3 times more Fiber than Canned Potatoes Solids no Salt.
• 5 ounces of Salted Mustard Cabbage provide inadequate amounts of Energy and Protein
• Both Canned Potatoes Solids no Salt as well as Salted Mustard Cabbage provide inadequate amounts of Omega 3 and Omega 6 in five ounces.