Comparing Nutrients in 7 ounces Napa Cabbage VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Napa Cabbage	25%	9%	66%
Potato Skin	17%	1%	82%

Macro Nutrients

	Napa Cabbage	Potato Skin	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	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	0.27% 0.085g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	4.93% 6.4g	19% 24.7g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	6.27% 2.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	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	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	39% 157μg	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	59.5% 53.6mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Potato Skin	Recommended Dietary Allowance
Calcium	15.3% 153mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	7.7% 0.62mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	8.22% 57.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Napa Cabbage VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Napa 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 Napa Cabbage vs Potato Skin:

• 7 ounces of Napa Cabbage have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B9 and 2.4 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Vitamin B3 and 2.9 times more Vitamin B5 than Raw Chinese Napa Cabbage.
• Both Napa Cabbage and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Chinese Napa Cabbage as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Napa Cabbage have 2.6 times more Calcium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 11.8 times more Copper, 10.5 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Raw Chinese Napa Cabbage.
• Both Napa Cabbage and Potato Skin contain similar levels of Water per seven ounces.
• Both Raw Chinese Napa 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 Napa Cabbage have 5.7 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.6 times more Energy, 3.9 times more Carbohydrate, 2.1 times more Fiber and 2.1 times more Protein than Raw Chinese Napa Cabbage.
• 7 ounces of Napa Cabbage provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Chinese Napa Cabbage as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Napa Cabbage VS Potato Skin

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

Napa cabbage is a nutrient-dense vegetable that is low in calories and high in vitamins A, C, and K, as well as antioxidants. It is also a good source of fiber, which can aid in digestion and promote gut health. On the other hand, potato skins are a good source of fiber and potassium, but they are higher in calories and carbohydrates compared to Napa cabbage. Overall, Napa cabbage may be a better choice for those looking to increase their vegetable intake and benefit from a wide range of vitamins and minerals.

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

Both Napa cabbage and potato skin can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, Napa cabbage is lower in calories and higher in water content, making it a more weight-loss-friendly option compared to potato skin, which is higher in calories and carbohydrates. Including a variety of vegetables in your diet, including Napa cabbage, can help support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Napa 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 a variety of nutrient-dense foods that provide essential nutrients for muscle growth and recovery. Both Napa cabbage and potato skins can be beneficial for muscle development, but potato skins are higher in protein and calories, making them a better choice for muscle building. However, it is important to include a balance of protein, carbohydrates, and healthy fats in your diet to support muscle growth effectively.

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

Napa cabbage generally has a lower environmental impact compared to potato skin in terms of water usage, land usage, and greenhouse gas emissions. This is because cabbage typically requires less water and land to grow, and produces fewer greenhouse gas emissions during cultivation. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of a food product.