Comparing Nutrients in 100 calories Red CabbageVS Baked White Potatoes

Weight per 100 calories

Red Cabbage

323g

Baked White Potatoes

109g

Baked Whole White Potatoes have 3 times more energy per unit of mass than Raw Red Cabbage, which is average in comparison to other foods. Red Cabbage having low energy density.

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

Macros Ratio

Protein Fat Carbs

Red Cabbage

16%

80%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Red 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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0.53%0.52g

Fat

0.17%0.16g

0.52 gvs0.16 g

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

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0.21%0.068g

Saturated Fat

0.14%0.043g

0.068 gvs0.043 g

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

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9.07%0.15g

Omega 3

1%0.016g

0.15 gvs0.016 g

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

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0.65%0.11g

Omega 6

0.31%0.053g

0.11 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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18.3%23.8g

Carbohydrate

17.6%23g

23.8 gvs23 g

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

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17%12.4g

Sugars

2.3%1.66g

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

12.4 gvs1.66 g

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

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6.6%4.77g

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]

4.77 gvs0.39 g

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

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%5.6g

Glucose

%0.68g

5.6 gvs0.68 g

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

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%1.94g

Sucrose

%0.43g

1.94 gvs0.43 g

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

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18%6.77g

Fiber

6%2.3g

6.77 gvs2.3 g

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

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8.24%4.6g

Protein

4.08%2.3g

4.6 gvs2.3 g

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

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Vitamins

Red Cabbagevs Baked White Potatoes

20%181μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

181 μgvs1.1 μg

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

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17.2%0.21mg

Vitamin B1

4.35%0.052mg

Thiamine

0.21 mgvs0.052 mg

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

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17%0.22mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.22 mgvs0.047 mg

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

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8.43%1.35mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.35 mgvs1.66 mg

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

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9.5%0.47mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.47 mgvs0.42 mg

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

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52%0.67mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.67 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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14.5%58μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

58 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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204%184mg

Vitamin C

15.2%13.7mg

Ascorbic acid

184 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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2.37%0.35mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.35 mgvs0.043 mg

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

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103%123μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

123 μgvs2.93 μg

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

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Minerals

Red Cabbagevs Baked White Potatoes

14.5%145mg

Calcium

1.1%11mg

145 mgvs11 mg

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

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6.1%0.055mg

Copper

15.3%0.14mg

0.055 mgvs0.14 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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32.3%2.6mg

Iron

8.7%0.7mg

2.6 mgvs0.7 mg

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

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12.3%51.6mg

Magnesium

7%29.3mg

51.6 mgvs29.3 mg

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

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34%0.78mg

Manganese

8.93%0.21mg

0.78 mgvs0.21 mg

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

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43%19.4μg

Molybdenum

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

19.4 μgvsNA μg

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

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14%97mg

Phosphorus

11.6%81.5mg

97 mgvs81.5 mg

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

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23%784mg

Potassium

17.4%591mg

784 mgvs591 mg

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

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3.5%1.94μg

Selenium

0.99%0.54μg

1.94 μgvs0.54 μg

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

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5.8%87mg

Sodium

0.51%7.6mg

87 mgvs7.6 mg

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

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6.45%0.71mg

Zinc

3.46%0.38mg

0.71 mgvs0.38 mg

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

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7.9%292g

Water

2.2%82g

292 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 Red Cabbage vs Baked White Potatoes:

Raw Red Cabbage has 166.2 times more Vitamin A, 4 times more Vitamin B1, 4.8 times more Vitamin B2, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9, 13.4 times more Vitamin C, 8.2 times more Vitamin E and 42 times more Vitamin K than Baked Whole White Potatoes.
Both Raw Red Cabbage and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
Both Raw Red 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 Red Cabbage vs Baked White Potatoes:

Raw Red Cabbage has 13.4 times more Calcium, 3.7 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 1.3 times more Potassium, 3.6 times more Selenium, 11.4 times more Sodium, 1.9 times more Zinc and 3.6 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Copper than Raw Red Cabbage.
Both Raw Red Cabbage and Baked Whole White Potatoes have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Red Cabbage has 8.9 times more Omega 3, 7.4 times more Sugars, 12.2 times more Fructose, 3 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
Both Raw Red Cabbage and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Red 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:

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

Compare Foods

Comparing Nutrients in 100 calories Red CabbageVS Baked White Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: