Comparing Nutrients in 100 calories Boiled Chinese CabbageVS Baked Red Potatoes

Weight per 100 calories

Boiled Chinese Cabbage

833g

Baked Red Potatoes

115g

Baked Whole Red Potatoes have 7.3 times more energy per unit of mass than Boiled and Drained Chinese Cabbage, which is average in comparison to other foods. Boiled Chinese Cabbage having very low energy density.

Which food has more nutrients per 100 calories - Boiled Chinese Cabbage or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Chinese Cabbage

42%

10%

48%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Boiled Chinese Cabbagevs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.37%1.33g

Fat

0.18%0.17g

1.33 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.18g

Saturated Fat

0.14%0.046g

0.18 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.4%0.34g

Omega 3

1.08%0.017g

0.34 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

0.33%0.056g

0.26 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.4%15g

Carbohydrate

17.3%22.5g

15 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.54%6.9g

Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.9 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.7%0.51g

≤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]

NA gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.63g

NA gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.52g

NA gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.33g

Fiber

5.44%2.07g

8.33 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.2%13g

Protein

4.72%2.64g

13 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Chinese Cabbagevs Baked Red Potatoes

196%1767μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

1767 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.2%0.27mg

Vitamin B1

6.9%0.083mg

Thiamine

0.27 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.4%0.53mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.53 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.3%3.57mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

3.57 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.66mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.66 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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106%1.4mg

Vitamin B6

18.7%0.24mg

Pyridoxine

1.4 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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85.4%342μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

342 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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241%217mg

Vitamin C

16%14.5mg

Ascorbic acid

217 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5%0.75mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.75 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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236%283μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

283 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Chinese Cabbagevs Baked Red Potatoes

77.5%775mg

Calcium

1.03%10.3mg

775 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.6%0.16mg

Copper

22.2%0.2mg

0.16 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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108%8.67mg

Iron

10%0.8mg

8.67 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22%92mg

Magnesium

7.66%32mg

92 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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52%1.2mg

Manganese

8.65%0.2mg

1.2 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34.5%242mg

Phosphorus

12%82.8mg

242 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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91%3092mg

Potassium

18.4%626mg

3092 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.06%3.33μg

Selenium

3.33 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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19%283mg

Sodium

0.92%13.8mg

283 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.4mg

Zinc

4.18%0.46mg

1.4 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.5%796g

Water

2.4%88g

796 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Chinese Cabbage vs Baked Red Potatoes:

Boiled and Drained Chinese Cabbage has 1537 times more Vitamin A, 3.2 times more Vitamin B1, 9.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 5.7 times more Vitamin B6, 11 times more Vitamin B9, 15 times more Vitamin C, 8.2 times more Vitamin E and 88 times more Vitamin K than Baked Whole Red Potatoes.
Both Boiled and Drained Chinese Cabbage as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Chinese Cabbage vs Baked Red Potatoes:

Boiled and Drained Chinese Cabbage has 74.9 times more Calcium, 10.8 times more Iron, 2.8 times more Magnesium, 6 times more Manganese, 2.9 times more Phosphorus, 4.9 times more Potassium, 20.5 times more Sodium, 3.1 times more Zinc and 9 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Copper than Boiled and Drained Chinese Cabbage.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Chinese Cabbage has 7.7 times more Fat, 19.8 times more Omega 3, 4.6 times more Omega 6, 4.2 times more Sugars, 4 times more Fiber and 4.9 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Carbohydrate than Boiled and Drained Chinese Cabbage.
Both Boiled and Drained Chinese Cabbage and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Chinese Cabbage as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Chinese CabbageVS KimchiBaked Red PotatoesVS KimchiBoiled Chinese CabbageVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Chinese CabbageVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Chinese Cabbage or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: