Comparing Nutrients in 300 calories Salted Mustard CabbageVS Baked Red Potatoes

Weight per 300 calories

Salted Mustard Cabbage

1071g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 3.1 times more energy per unit of mass than Salted Mustard Cabbage, which is average in comparison to other foods. Salted Mustard Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Salted Mustard Cabbage or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Salted Mustard Cabbage

16%

81%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Salted Mustard Cabbagevs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

1.1%1.07g

Fat

0.53%0.52g

1.07 gvs0.52 g

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

Find Vegetables rich in Fat

0.44%0.14g

Saturated Fat

0.43%0.14g

0.14 gvs0.14 g

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

Find Vegetables rich in Saturated Fat

17.4%0.28g

Omega 3

3.23%0.052g

0.28 gvs0.052 g

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

Find Vegetables rich in Omega 3

1.2%0.2g

Omega 6

0.99%0.17g

0.2 gvs0.17 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

46.4%60.3g

Carbohydrate

52%67.6g

60.3 gvs67.6 g

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

Find Vegetables rich in Carbohydrate

20.7%15g

Sugars

6.8%4.93g

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

15 gvs4.93 g

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

Find Vegetables rich in Sugars

Fructose

2.1%1.5g

≤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 gvs1.5 g

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

Find Vegetables rich in Fructose

Glucose

%1.9g

NA gvs1.9 g

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

Find Vegetables rich in Glucose

Sucrose

%1.55g

NA gvs1.55 g

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

Find Vegetables rich in Sucrose

87.4%33.2g

Fiber

16.3%6.2g

33.2 gvs6.2 g

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

Find Vegetables rich in Fiber

21%11.8g

Protein

14%7.93g

11.8 gvs7.93 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Salted Mustard Cabbagevs Baked Red Potatoes

58.3%525μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

525 μgvs3.45 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

35.7%0.43mg

Vitamin B1

20.7%0.25mg

Thiamine

0.43 mgvs0.25 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

74%0.96mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.96 mgvs0.17 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

48.2%7.7mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs5.5 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

40%2mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

2 mgvs1.18 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

247%3.2mg

Vitamin B6

56.2%0.73mg

Pyridoxine

3.2 mgvs0.73 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

193%771μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

771 μgvs93 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

1.43%0.21mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.21 mgvs0.28 mg

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

Find Vegetables rich in Vitamin E

1032%1239μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

1239 μgvs9.66 μg

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

Find Vegetables rich in Vitamin K

Minerals

Salted Mustard Cabbagevs Baked Red Potatoes

71.8%718mg

Calcium

3.1%31mg

718 mgvs31 mg

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

Find Vegetables rich in Calcium

40.5%0.36mg

Copper

66.7%0.6mg

0.36 mgvs0.6 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

94%7.5mg

Iron

30%2.4mg

7.5 mgvs2.4 mg

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

Find Vegetables rich in Iron

38.3%161mg

Magnesium

23%97mg

161 mgvs97 mg

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

Find Vegetables rich in Magnesium

102%2.34mg

Manganese

26%0.6mg

2.34 mgvs0.6 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

41.3%289mg

Phosphorus

35.5%248mg

289 mgvs248 mg

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

Find Vegetables rich in Phosphorus

77.5%2636mg

Potassium

55.3%1879mg

2636 mgvs1879 mg

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

Find Vegetables rich in Potassium

17.5%9.64μg

Selenium

9.64 μgvsNA μg

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

Find Vegetables rich in Selenium

512%7682mg

Sodium

2.76%41.4mg

7682 mgvs41.4 mg

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

Find Vegetables rich in Sodium

29.2%3.2mg

Zinc

12.5%1.38mg

3.2 mgvs1.38 mg

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

Find Vegetables rich in Zinc

26.7%987g

Water

7.15%264g

987 gvs264 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Salted Mustard Cabbage vs Baked Red Potatoes:

Salted Mustard Cabbage has 152.3 times more Vitamin A, 1.7 times more Vitamin B1, 5.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 4.4 times more Vitamin B6, 8.3 times more Vitamin B9 and 128.3 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Vitamin C than Salted Mustard Cabbage.
Both Salted Mustard Cabbage as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Salted Mustard Cabbage vs Baked Red Potatoes:

Salted Mustard Cabbage has 23.1 times more Calcium, 3.1 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 1.4 times more Potassium, 185.7 times more Sodium, 2.3 times more Zinc and 3.7 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Copper than Salted Mustard Cabbage.
Both Salted Mustard Cabbage and Baked Whole Red Potatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Salted Mustard Cabbage has 5.4 times more Omega 3, 3 times more Sugars, 5.4 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
Both Salted Mustard Cabbage and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Salted Mustard Cabbage as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Salted Mustard CabbageVS Pickled EggplantBaked Red PotatoesVS Pickled EggplantSalted Mustard CabbageVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Salted Mustard CabbageVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Salted Mustard Cabbage or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: