Comparing Nutrients in 500 calories Baked White PotatoesVS Salted Mustard Cabbage

Weight per 500 calories

Baked White Potatoes

544g

Salted Mustard Cabbage

1786g

Baked White Potatoes have 3.3 times more energy per 100g than Salted Mustard Cabbage. It has average energy density when compared to other foods. Salted Mustard Cabbage having very low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Salted Mustard Cabbage?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Salted Mustard Cabbage

16%

81%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Salted Mustard Cabbage

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.84%0.82g

Fat

1.84%1.8g

0.82 gvs1.8 g

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

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0.68%0.22g

Saturated Fat

0.73%0.23g

0.22 gvs0.23 g

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

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5.1%0.082g

Omega 3

29%0.46g

0.082 gvs0.46 g

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

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1.57%0.27g

Omega 6

2%0.34g

0.27 gvs0.34 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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88%115g

Carbohydrate

77.3%101g

115 gvs101 g

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

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11.5%8.3g

Sugars

34.5%25g

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

8.3 gvs25 g

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

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2.7%1.96g

Fructose

≤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]

1.96 gvsNA g

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

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%3.42g

Glucose

3.42 gvsNA g

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

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%2.17g

Sucrose

2.17 gvsNA g

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

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30%11.4g

Fiber

146%55.4g

11.4 gvs55.4 g

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

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20.4%11.4g

Protein

35%19.6g

11.4 gvs19.6 g

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

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Vitamins

Baked White Potatoesvs Salted Mustard Cabbage

0.6%5.43μg

Vitamin A

97%875μg

RAE, retinol activity equivalents

5.43 μgvs875 μg

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

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21.7%0.26mg

Vitamin B1

59.5%0.71mg

Thiamine

0.26 mgvs0.71 mg

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

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18%0.23mg

Vitamin B2

124%1.6mg

Riboflavin

0.23 mgvs1.6 mg

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

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52%8.3mg

Vitamin B3

80.4%13mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs13 mg

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

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41.6%2.1mg

Vitamin B5

66.4%3.32mg

Pantothenic acid

2.1 mgvs3.32 mg

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

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88.2%1.15mg

Vitamin B6

412%5.36mg

Pyridoxine

1.15 mgvs5.36 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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51.6%207μg

Vitamin B9

321%1286μg

Folates and Folic Acid

207 μgvs1286 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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76%68.5mg

Vitamin C

0%0mg

Ascorbic acid

68.5 mgvs0 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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1.45%0.22mg

Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

0.22 mgvs0.36 mg

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

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12.2%14.7μg

Vitamin K

1720%2064μg

Phytomenadione or phylloquinone

14.7 μgvs2064 μg

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

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Minerals

Baked White Potatoesvs Salted Mustard Cabbage

5.43%54.3mg

Calcium

120%1196mg

54.3 mgvs1196 mg

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

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76.7%0.69mg

Copper

67.5%0.61mg

0.69 mgvs0.61 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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43.5%3.48mg

Iron

156%12.5mg

3.48 mgvs12.5 mg

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

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35%147mg

Magnesium

63.8%268mg

147 mgvs268 mg

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

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44.7%1.03mg

Manganese

169%3.9mg

1.03 mgvs3.9 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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58.2%408mg

Phosphorus

69%482mg

408 mgvs482 mg

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

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87%2957mg

Potassium

129%4393mg

2957 mgvs4393 mg

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

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4.94%2.7μg

Selenium

29.2%16μg

2.7 μgvs16 μg

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

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2.54%38mg

Sodium

854%12804mg

38 mgvs12804 mg

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

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17.3%1.9mg

Zinc

48.7%5.36mg

1.9 mgvs5.36 mg

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

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11%410g

Water

44.4%1645g

410 gvs1645 g

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

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Lets compare vitamin content per 500 calories of Baked White Potatoes vs Salted Mustard Cabbage:

Baked Whole White Potatoes have more Vitamin C than Salted Mustard Cabbage.
While Salted Mustard Cabbage contains 161 times more Vitamin A, 2.7 times more Vitamin B1, 6.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 4.7 times more Vitamin B6, 6.2 times more Vitamin B9 and 140.7 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Salted Mustard Cabbage:

Salted Mustard Cabbage contains 22 times more Calcium, 3.6 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 1.5 times more Potassium, 5.9 times more Selenium, 336.6 times more Sodium, 2.8 times more Zinc and 4 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Salted Mustard Cabbage have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Salted Mustard Cabbage contains 5.7 times more Omega 3, 3 times more Sugars, 4.9 times more Fiber and 1.7 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Salted Mustard Cabbage have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole White Potatoes as well as Salted Mustard Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesSalted Mustard CabbageVS Baked Red PotatoesBaked White PotatoesVS Pickled EggplantSalted Mustard CabbageVS Pickled Eggplant

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Salted Mustard Cabbage

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Salted Mustard Cabbage?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: