Comparing Nutrients in 7 ounces Potato Skin VS Stored Common Cabbage

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Stored Common Cabbage	17%	6%	77%

Macro Nutrients

	Potato Skin	Stored Common Cabbage	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	12% 4.56g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Stored Common Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	14.5% 0.19mg	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	8.43% 33.7μg	28.3% 113μg	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	25% 22.6mg	93% 83.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Stored Common Cabbage	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	5.07% 0.046mg	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	80.4% 6.43mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	13.7% 0.32mg	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	10.8% 75.4mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Stored Common Cabbage per 7 oz

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

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

• 7 ounces of Potato Skin have 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.5 times more Vitamin B6 than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 2.4 times more Vitamin B1, 3.4 times more Vitamin B9 and 3.7 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Stored Common Cabbage have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Raw Stored Common Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Stored Common Cabbage:

• 7 ounces of Potato Skin have 18.4 times more Copper, 5.8 times more Iron, 1.5 times more Magnesium, 3.8 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 1.6 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Stored Common Cabbage contain similar levels of Water per seven ounces.
• 7 ounces of Stored Common Cabbage lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Raw Stored Common Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.4 times more Energy, 2.3 times more Carbohydrate and 2.1 times more Protein than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 4.6 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Stored Common Cabbage offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Stored Common Cabbage provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Stored Common Cabbage provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Stored Common Cabbage

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

Potato skins are a good source of fiber, potassium, and antioxidants, while cabbage is rich in vitamins K, C, and fiber. Both are nutritious choices, but potato skins may offer more antioxidants, while cabbage is lower in calories and higher in vitamin C. Incorporating both into your diet can provide a variety of health benefits.

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

Both potato skins and cabbage can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, cabbage is lower in calories and higher in fiber compared to potato skins, making it a more weight-loss-friendly option. Additionally, cabbage is a cruciferous vegetable that is rich in vitamins, minerals, and antioxidants, which can support overall health and weight loss. Incorporating a variety of vegetables, including cabbage, into your diet along with other nutrient-dense foods can help you lose weight more effectively.

Should I eat more Potato Skin or more Stored Common Cabbage 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 potato skins and common cabbage can be beneficial for muscle growth. Potato skins are a good source of potassium, vitamin C, and fiber, while cabbage is rich in vitamin C, vitamin K, and antioxidants. To support muscle growth, it is recommended to include a balanced intake of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds in addition to a variety of fruits and vegetables.

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

Potato skin production generally has a higher environmental impact compared to cabbage production. Potatoes require more water, land, and energy to grow compared to cabbage. Additionally, potato farming can contribute to soil erosion and pesticide runoff. Cabbage is a more sustainable option as it requires less resources and has a lower carbon footprint.