Comparing Nutrients in 300 calories Red CabbageVS Baked White Potatoes

Weight per 300 calories

Red Cabbage

968g

Baked White Potatoes

326g

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 300 calories - Red Cabbage or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Red Cabbage

16%

80%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Red Cabbagevs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.6%1.55g

Fat

0.5%0.49g

1.55 gvs0.49 g

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

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0.64%0.2g

Saturated Fat

0.41%0.13g

0.2 gvs0.13 g

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

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27.2%0.44g

Omega 3

3.06%0.049g

0.44 gvs0.049 g

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

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1.94%0.33g

Omega 6

0.94%0.16g

0.33 gvs0.16 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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55%71.3g

Carbohydrate

53%68.7g

71.3 gvs68.7 g

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

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51%37g

Sugars

6.9%5g

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

37 gvs5 g

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

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19.8%14.3g

Fructose

1.6%1.17g

≤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]

14.3 gvs1.17 g

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

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%17g

Glucose

%2.05g

17 gvs2.05 g

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

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%5.8g

Sucrose

%1.3g

5.8 gvs1.3 g

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

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53.5%20.3g

Fiber

18%6.85g

20.3 gvs6.85 g

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

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24.7%14g

Protein

12.2%6.85g

14 gvs6.85 g

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

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Vitamins

Red Cabbagevs Baked White Potatoes

60.2%542μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

542 μgvs3.26 μg

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

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51.6%0.62mg

Vitamin B1

13%0.16mg

Thiamine

0.62 mgvs0.16 mg

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

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51.4%0.67mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.67 mgvs0.14 mg

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

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25.3%4.05mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

4.05 mgvs5 mg

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

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28.5%1.42mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.42 mgvs1.25 mg

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

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156%2.02mg

Vitamin B6

53%0.69mg

Pyridoxine

2.02 mgvs0.69 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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43.5%174μg

Vitamin B9

31%124μg

Folates and Folic Acid

174 μgvs124 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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613%552mg

Vitamin C

45.7%41mg

Ascorbic acid

552 mgvs41 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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7.1%1.06mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

1.06 mgvs0.13 mg

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

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308%370μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

370 μgvs8.8 μg

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

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Minerals

Red Cabbagevs Baked White Potatoes

43.5%435mg

Calcium

3.26%32.6mg

435 mgvs32.6 mg

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

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18.3%0.16mg

Copper

46%0.41mg

0.16 mgvs0.41 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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97%7.74mg

Iron

26%2.1mg

7.74 mgvs2.1 mg

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

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37%155mg

Magnesium

21%88mg

155 mgvs88 mg

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

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102%2.35mg

Manganese

26.8%0.62mg

2.35 mgvs0.62 mg

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

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129%58μg

Molybdenum

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

58 μgvsNA μg

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

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41.5%290mg

Phosphorus

35%245mg

290 mgvs245 mg

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

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69%2352mg

Potassium

52%1774mg

2352 mgvs1774 mg

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

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10.6%5.8μg

Selenium

2.96%1.63μg

5.8 μgvs1.63 μg

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

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17.4%261mg

Sodium

1.52%23mg

261 mgvs23 mg

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

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19.4%2.13mg

Zinc

10.4%1.14mg

2.13 mgvs1.14 mg

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

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23.6%875g

Water

6.65%246g

875 gvs246 g

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

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Lets compare vitamin content per 300 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 300 kcal.
Both Raw Red Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Raw Red Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 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 300 calories Red CabbageVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: