Comparing Nutrients in 7 ounces Red Cabbage VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	11.3% 14.6g	30.7% 40g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	2.5% 1.8g	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	4.05% 2.94g	0.79% 0.58g	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	% 3.45g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.38g	g per day for Men 19-50 years
Fiber	11% 4.17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	45.6% 0.59mg	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	8.93% 35.7μg	4.96% 20μg	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	126% 113mg	28.7% 25.8mg	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	1.46% 0.22mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 76μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 98μg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	12% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	26.5% 12μg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	22% 752mg	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	3.57% 53.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Cabbage VS Boiled Potato Flesh, Cooked In Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Cabbage versus 7 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Red Cabbage have more Vitamin A, 3.5 times more Vitamin B2, 1.8 times more Vitamin B9, 4.4 times more Vitamin C and 17.4 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.7 times more Vitamin B1, 3.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Red Cabbage.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Cabbage vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Red Cabbage have 9 times more Calcium, 2.6 times more Iron and 1.8 times more Manganese than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 11.1 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Raw Red Cabbage.
• Both Red Cabbage and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per seven ounces.
• 7 ounces of Red Cabbage lack sufficient amounts of Copper
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Cabbage have 4.5 times more Omega 3, 4.2 times more Sugars and 5.1 times more Fructose than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.8 times more Energy, 2.7 times more Carbohydrate and 1.3 times more Protein than Raw Red Cabbage.
• Both Red Cabbage and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Red Cabbage provide inadequate amounts of Energy
• 7 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Raw Red Cabbage as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in seven ounces.