Comparing Nutrients in 100 calories Napa CabbageVS Baked White Potatoes

Weight per 100 calories

Napa Cabbage

625g

Baked White Potatoes

109g

Baked Whole White Potatoes have 5.8 times more energy per unit of mass than Raw Chinese Napa Cabbage, which is average in comparison to other foods. Napa Cabbage having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Napa Cabbage

25%

66%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Napa 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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1.3%1.25g

Fat

0.17%0.16g

1.25 gvs0.16 g

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

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0.84%0.27g

Saturated Fat

0.14%0.043g

0.27 gvs0.043 g

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

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22.3%0.36g

Omega 3

1%0.016g

0.36 gvs0.016 g

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

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0.55%0.094g

Omega 6

0.31%0.053g

0.094 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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15.5%20g

Carbohydrate

17.6%23g

20 gvs23 g

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

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12%8.8g

Sugars

2.3%1.66g

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

8.8 gvs1.66 g

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

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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]

NA gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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19.7%7.5g

Fiber

6%2.3g

7.5 gvs2.3 g

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

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13.4%7.5g

Protein

4.08%2.3g

7.5 gvs2.3 g

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

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Vitamins

Napa Cabbagevs Baked White Potatoes

11%100μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

100 μgvs1.1 μg

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

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21%0.25mg

Vitamin B1

4.35%0.052mg

Thiamine

0.25 mgvs0.052 mg

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

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24%0.31mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.31 mgvs0.047 mg

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

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15.6%2.5mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs1.66 mg

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

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13%0.66mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.66 mgvs0.42 mg

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

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112%1.45mg

Vitamin B6

17.6%0.23mg

Pyridoxine

1.45 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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123%494μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

494 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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188%169mg

Vitamin C

15.2%13.7mg

Ascorbic acid

169 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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5%0.75mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.75 mgvs0.043 mg

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

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223%268μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

268 μgvs2.93 μg

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

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Minerals

Napa Cabbagevs Baked White Potatoes

48%481mg

Calcium

1.1%11mg

481 mgvs11 mg

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

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25%0.23mg

Copper

15.3%0.14mg

0.23 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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24.2%1.94mg

Iron

8.7%0.7mg

1.94 mgvs0.7 mg

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

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19.3%81.3mg

Magnesium

7%29.3mg

81.3 mgvs29.3 mg

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

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51.6%1.2mg

Manganese

8.93%0.21mg

1.2 mgvs0.21 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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26%181mg

Phosphorus

11.6%81.5mg

181 mgvs81.5 mg

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

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43.8%1488mg

Potassium

17.4%591mg

1488 mgvs591 mg

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

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6.8%3.75μg

Selenium

0.99%0.54μg

3.75 μgvs0.54 μg

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

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3.75%56.3mg

Sodium

0.51%7.6mg

56.3 mgvs7.6 mg

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

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13%1.44mg

Zinc

3.46%0.38mg

1.44 mgvs0.38 mg

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

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16%590g

Water

2.2%82g

590 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 Napa Cabbage vs Baked White Potatoes:

Raw Chinese Napa Cabbage has 92 times more Vitamin A, 4.8 times more Vitamin B1, 6.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 6.3 times more Vitamin B6, 12 times more Vitamin B9, 12.3 times more Vitamin C, 17.3 times more Vitamin E and 91.4 times more Vitamin K than Baked Whole White Potatoes.
Both Raw Chinese Napa 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 Napa Cabbage vs Baked White Potatoes:

Raw Chinese Napa Cabbage has 44.3 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2.8 times more Magnesium, 5.8 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium, 6.9 times more Selenium, 7.4 times more Sodium, 3.8 times more Zinc and 7.2 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

Raw Chinese Napa Cabbage has 7.7 times more Fat, 21.9 times more Omega 3, 5.3 times more Sugars, 3.3 times more Fiber and 3.3 times more Protein than Baked Whole White Potatoes.
Both Raw Chinese Napa Cabbage and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Chinese Napa Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Napa CabbageVS Boiled Napa CabbageBaked White PotatoesVS Boiled Napa CabbageNapa CabbageVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Napa CabbageVS Baked White Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: