Comparing Nutrients in 100 grams Salted Mustard Cabbage VS Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Canned Potatoes	9%	3%	88%

Macro Nutrients

	Salted Mustard Cabbage	Canned Potatoes	Recommended Dietary Allowance
Energy	0.97% 28kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.33% 5.63g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	0.81% 0.59g	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	8.16% 3.1g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Canned Potatoes	Recommended Dietary Allowance
Vitamin A	5.44% 49μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.72% 0.19mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	14.6% 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	18% 72μg	1.5% 6μg	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	0% 0mg	5.67% 5.1mg	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	0.13% 0.02mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 116μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Canned Potatoes	Recommended Dietary Allowance
Calcium	6.7% 67mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	6.33% 0.057mg	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	8.75% 0.7mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	9.48% 0.22mg	5.2% 0.12mg	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	3.86% 27mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	47.8% 717mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.28% 84.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Mustard Cabbage VS Canned Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Salted Mustard Cabbage versus 100 g of Canned Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Salted Mustard Cabbage vs Canned Potatoes:

• 100 grams of Salted Mustard Cabbage have more Vitamin A, 9 times more Vitamin B2, 1.6 times more Vitamin B6, 12 times more Vitamin B9 and 77.1 times more Vitamin K than Canned Potatoes.
• While 100 g of Canned Potatoes Solids no Salt contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin C than Salted Mustard Cabbage.
• 100 grams of Salted Mustard Cabbage have insufficient amounts of Vitamin C
• 100 grams of Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin K
• Both Salted Mustard Cabbage as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Salted Mustard Cabbage vs Canned Potatoes:

• 100 grams of Salted Mustard Cabbage have 13.4 times more Calcium, 1.8 times more Manganese and 143.4 times more Sodium than Canned Potatoes.
• While 100 g of Canned Potatoes Solids no Salt contain 1.7 times more Copper and 1.8 times more Iron than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Canned Potatoes contain similar levels of Magnesium, Phosphorus, Potassium, Zinc and Water per 100 grams.
• 100 grams of Canned Potatoes lack sufficient amounts of Calcium
• Both Salted Mustard Cabbage as well as Canned Potatoes Solids no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Salted Mustard Cabbage have 1.3 times more Fiber than Canned Potatoes.
• While 100 g of Canned Potatoes Solids no Salt contain 2.1 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Protein than Salted Mustard Cabbage.
• 100 grams of Salted Mustard Cabbage provide inadequate amounts of Energy and Protein
• Both Salted Mustard Cabbage as well as Canned Potatoes Solids no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.