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Compare Nutrients in 100 grams Salted Mustard CabbageVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Salted Mustard Cabbage
16%
3%
81%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Salted Mustard CabbageBaked White Potatoes
Vitamin A
5.44%
0.11%
49 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
3.33%
4%
0.04 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
6.92%
3.3%
0.09 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.5%
9.55%
0.72 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
23%
16%
0.3 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
14%
0 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.13%
0.27%
0.02 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
96%
2.25%
115.6 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
18%
9.5%
72 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Salted Mustard CabbageBaked White Potatoes
Calcium
6.7%
1%
67 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
3.78%
14%
0.034 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
8.75%
8%
0.7 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
3.75%
6.75%
15 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
9.48%
8.2%
0.218 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
3.86%
10.7%
27 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.24%
16%
246 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.64%
0.91%
0.9 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
47.8%
0.47%
717 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
2.73%
3.2%
0.3 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Salted Mustard Cabbage vs Baked White Potatoes:
Salted Mustard Cabbage has 49 times more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B6, 42.8 times more Vitamin K and 1.9 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.1 times more Vitamin B3 than Salted Mustard Cabbage. Both Salted Mustard Cabbage and Baked Whole White Potatoes have similar amounts of Thiamine per 100g.Both Salted Mustard Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Salted Mustard Cabbage vs Baked White Potatoes:
Salted Mustard Cabbage has 6.7 times more Calcium, 1.8 times more Selenium and 102.4 times more Sodium than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.7 times more Copper, 1.8 times more Magnesium, 2.8 times more Phosphorus and 2.2 times more Potassium than Salted Mustard Cabbage. Both Salted Mustard Cabbage and Baked Whole White Potatoes have similar amounts of Iron, Manganese and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Salted Mustard CabbageBaked White Potatoes
Energy
0.97%
3.17%
28 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.1%
0.15%
0.1 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.96%
3.75%
1.1 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
4.33%
16%
5.63 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
1.93%
2.1%
1.4 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
8.16%
5.53%
3.1 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.04%
0.13%
0.013 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.63%
0.94%
0.026 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.11%
0.29%
0.019 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.5%
2.04%
92.1 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Salted Mustard Cabbage has 1.5 times more Fiber, 1.7 times more Omega 3 and 1.2 times more Water than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.3 times more Energy, 1.9 times more Protein and 3.7 times more Carbohydrate than Salted Mustard Cabbage. Both Salted Mustard Cabbage and Baked Whole White Potatoes have similar amounts of Sugars per 100g.Both Salted Mustard Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100g.