Comparing Nutrients in 7 ounces Red Cabbage VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Potato Skin	17%	1%	82%

Macro Nutrients

	Red Cabbage	Potato Skin	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	3.97% 115kcal	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	4.05% 2.94g	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	% 3.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Potato 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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	8.93% 35.7μg	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	126% 113mg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Potato Skin	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	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	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	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	3.57% 53.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Cabbage VS Potato Skin per 7 oz

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

• 7 ounces of Red Cabbage have more Vitamin A, 3 times more Vitamin B1, 1.8 times more Vitamin B2 and 5 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Red Cabbage.
• Both Red Cabbage and Potato Skin provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Red 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 Red Cabbage vs Potato Skin:

• 7 ounces of Red Cabbage have 1.5 times more Calcium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 24.9 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Raw Red Cabbage.
• Both Red Cabbage and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Red Cabbage lack sufficient amounts of Copper
• Both Raw Red 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 Red Cabbage have 4.5 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Raw Red Cabbage.
• Both Red Cabbage and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Red Cabbage provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Red Cabbage as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Red Cabbage VS Potato Skin

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

Red cabbage is a nutrient-dense vegetable that is high in antioxidants, vitamins, and minerals. It is a good source of vitamin C, vitamin K, and fiber, which can support immune function, bone health, and digestion. On the other hand, potato skin is also nutritious and contains fiber, potassium, and vitamin C. However, red cabbage generally has a higher concentration of antioxidants and phytonutrients compared to potato skin, making it a great addition to a healthy diet.

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

Both red cabbage and potato skin can be beneficial for weight loss due to their high fiber content and low calorie density. However, red cabbage is lower in calories and carbohydrates compared to potato skin, making it a better choice for weight loss. Additionally, red cabbage is rich in antioxidants and vitamins, which can support overall health and weight management. Incorporating more red cabbage into your diet can help you feel full and satisfied while promoting weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both red cabbage and potato skin can be beneficial for muscle growth. Red cabbage is rich in antioxidants, vitamins, and minerals that support overall health and muscle recovery. Potato skin is a good source of fiber, vitamins, and minerals that can help with energy levels and muscle function. It is recommended to include a balanced intake of both red cabbage and potato skin, along with other plant-based protein sources, to support muscle growth and recovery.

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

Red cabbage has a lower environmental impact compared to potato skin in terms of water usage, land usage, and greenhouse gas emissions. Red cabbage requires less water and land to grow, and it produces fewer greenhouse gas emissions during cultivation. Additionally, red cabbage is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a healthy and sustainable choice for both the environment and our health.