Comparing Nutrients in 7 ounces Boiled Cabbage VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	40% 52g	130g per day for Men 19-50 years
Sugars	7.64% 5.54g	1.9% 1.37g	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	3.18% 2.3g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.08% 0.49mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	NA	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	15% 59.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	82.7% 74.4mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	4.2% 0.34mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	NA	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	NA	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	9.36% 65.5mg	NA	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	4.96% 184g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cabbage VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cabbage versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cabbage vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Cabbage have 22.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Boiled Cabbage vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Cabbage have 3.2 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.9 times more Iron, 2.3 times more Potassium and 37.3 times more Sodium than Boiled and Drained Cabbage.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cabbage have 4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 5.5 times more Energy, 4.7 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Boiled and Drained Cabbage.
• 7 ounces of Boiled Cabbage provide inadequate amounts of Energy