Comparing Nutrients in 7 ounces Chinese Cabbage VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Potato Skin	17%	1%	82%

Macro Nutrients

	Chinese Cabbage	Potato Skin	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.33% 4.33g	19% 24.7g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	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	5.22% 2g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Potato Skin	Recommended Dietary Allowance
Vitamin A	49% 443μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	36.5% 0.47mg	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	32.7% 131μg	8.43% 33.7μg	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	99% 89.3mg	25% 22.6mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Potato Skin	Recommended Dietary Allowance
Calcium	21% 208mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	93% 0.84mg	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	20% 1.6mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	52% 1.2mg	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	10.5% 73.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Cabbage versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chinese Cabbage vs Potato Skin:

• 7 ounces of Chinese Cabbage have more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.9 times more Vitamin B9 and 3.9 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Vitamin B3 and 3.4 times more Vitamin B5 than Raw Chinese Cabbage.
• Both Chinese Cabbage and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Chinese Cabbage as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Cabbage vs Potato Skin:

• 7 ounces of Chinese Cabbage have 3.5 times more Calcium and 6.5 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 20.1 times more Copper, 4.1 times more Iron, 3.8 times more Manganese, 1.6 times more Potassium and 1.8 times more Zinc than Raw Chinese Cabbage.
• Both Chinese Cabbage and Potato Skin contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Chinese Cabbage lack sufficient amounts of Zinc
• Both Raw Chinese Cabbage as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Cabbage have 5.5 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.5 times more Energy, 5.7 times more Carbohydrate, 2.5 times more Fiber and 1.7 times more Protein than Raw Chinese Cabbage.
• 7 ounces of Chinese Cabbage provide inadequate amounts of Energy and Carbohydrate
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Chinese Cabbage as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Chinese Cabbage VS Potato Skin

What are the health benefits of Chinese Cabbage compared to Potato Skin?

Chinese cabbage, also known as bok choy, is a nutrient-dense vegetable that is low in calories and high in vitamins A, C, and K, as well as minerals like calcium and potassium. It is also a good source of fiber, which can aid in digestion and help with weight management. On the other hand, potato skins are also nutritious, containing fiber, vitamins, and minerals. However, they are higher in carbohydrates and calories compared to Chinese cabbage. Additionally, potato skins may contain higher levels of anti-nutrients like solanine, which can be harmful in large quantities. Overall, Chinese cabbage is a healthier option compared to potato skins due to its lower calorie content, higher nutrient density, and lower risk of potential harmful compounds.

Can I lose weight easier by eating more Chinese Cabbage or Potato Skin?

Both Chinese cabbage and potato skin can be beneficial for weight loss due to their high fiber content and low calorie density. However, Chinese cabbage is lower in calories and higher in water content, making it a more weight-loss friendly option compared to potato skin. Including a variety of vegetables in your diet, along with other whole plant foods, can help support weight loss efforts.

Should I eat more Chinese Cabbage or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Chinese cabbage is low in protein compared to potato skin, which contains more protein and other nutrients beneficial for muscle growth. Therefore, incorporating more potato skin into your diet may be more beneficial for muscle building. Additionally, including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also support muscle growth and recovery.

What is the environmental impact of producing Chinese Cabbage compared to Potato Skin?

Chinese cabbage has a lower environmental impact compared to potato skin in terms of water usage, land usage, and greenhouse gas emissions. Chinese cabbage typically requires less water and land to grow, and produces fewer greenhouse gas emissions during cultivation. Additionally, Chinese cabbage is a more nutrient-dense food option compared to potato skin, providing a variety of vitamins and minerals essential for a balanced diet.