Comparing Nutrients in 100 calories Boiled CabbageVS Baked White Potatoes

Weight per 100 calories

Boiled Cabbage

435g

Baked White Potatoes

109g

Baked Whole White Potatoes have 4 times more energy per unit of mass than Boiled and Drained Cabbage, which is average in comparison to other foods. Boiled Cabbage having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Cabbage

18%

80%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Boiled Cabbagevs Baked White 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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0.27%0.26g

Fat

0.17%0.16g

0.26 gvs0.16 g

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

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0%0g

Saturated Fat

0.14%0.043g

0 gvs0.043 g

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

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3.8%0.061g

Omega 3

1%0.016g

0.061 gvs0.016 g

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

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0.23%0.039g

Omega 6

0.31%0.053g

0.039 gvs0.053 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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18.4%24g

Carbohydrate

17.6%23g

24 gvs23 g

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

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16.7%12g

Sugars

2.3%1.66g

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

12 gvs1.66 g

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

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6.96%5.04g

Fructose

0.54%0.39g

≤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]

5.04 gvs0.39 g

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

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%7.04g

Glucose

%0.68g

7.04 gvs0.68 g

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

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%0g

Sucrose

%0.43g

0 gvs0.43 g

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

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21.7%8.26g

Fiber

6%2.3g

8.26 gvs2.3 g

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

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9.86%5.52g

Protein

4.08%2.3g

5.52 gvs2.3 g

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

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Vitamins

Boiled Cabbagevs Baked White Potatoes

1.93%17.4μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

17.4 μgvs1.1 μg

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

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22%0.27mg

Vitamin B1

4.35%0.052mg

Thiamine

0.27 mgvs0.052 mg

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

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12.7%0.17mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.17 mgvs0.047 mg

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

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6.74%1.08mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.08 mgvs1.66 mg

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

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15%0.76mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.76 mgvs0.42 mg

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

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37.5%0.49mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.49 mgvs0.23 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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32.6%130μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

130 μgvs41.3 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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181%163mg

Vitamin C

15.2%13.7mg

Ascorbic acid

163 mgvs13.7 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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4.06%0.61mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.61 mgvs0.043 mg

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

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394%473μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

473 μgvs2.93 μg

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

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Minerals

Boiled Cabbagevs Baked White Potatoes

21%209mg

Calcium

1.1%11mg

209 mgvs11 mg

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

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8.2%0.074mg

Copper

15.3%0.14mg

0.074 mgvs0.14 mg

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

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0.11%4.35μg

Fluoride

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

4.35 μgvsNA μg

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

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9.24%0.74mg

Iron

8.7%0.7mg

0.74 mgvs0.7 mg

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

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15.5%65.2mg

Magnesium

7%29.3mg

65.2 mgvs29.3 mg

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

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38.8%0.89mg

Manganese

8.93%0.21mg

0.89 mgvs0.21 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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20.5%143mg

Phosphorus

11.6%81.5mg

143 mgvs81.5 mg

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

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25%852mg

Potassium

17.4%591mg

852 mgvs591 mg

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

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4.74%2.6μg

Selenium

0.99%0.54μg

2.6 μgvs0.54 μg

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

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2.3%34.8mg

Sodium

0.51%7.6mg

34.8 mgvs7.6 mg

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

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7.9%0.87mg

Zinc

3.46%0.38mg

0.87 mgvs0.38 mg

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

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11%402g

Water

2.2%82g

402 gvs82 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 Cabbage vs Baked White Potatoes:

Boiled and Drained Cabbage has 16 times more Vitamin A, 5.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin B9, 11.9 times more Vitamin C, 14 times more Vitamin E and 161 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B3 than Boiled and Drained Cabbage.
Both Boiled and Drained Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Cabbage has 19.2 times more Calcium, 2.2 times more Magnesium, 4.3 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Selenium, 4.6 times more Sodium, 2.3 times more Zinc and 4.9 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Copper than Boiled and Drained Cabbage.
Both Boiled and Drained Cabbage and Baked Whole White Potatoes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Cabbage has 3.7 times more Omega 3, 7.3 times more Sugars, 12.9 times more Fructose, 3.6 times more Fiber and 2.4 times more Protein than Baked Whole White Potatoes.
Both Boiled and Drained Cabbage and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled CabbageVS Red CabbageBaked White PotatoesVS Red CabbageBoiled CabbageVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Boiled CabbageVS Baked White Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: