Comparing Nutrients in 100 calories Salted Mustard CabbageVS Baked White Potatoes

Weight per 100 calories

Salted Mustard Cabbage

357g

Baked White Potatoes

109g

Baked Whole White Potatoes have 3.3 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 100 calories - Salted Mustard Cabbage or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Salted Mustard Cabbage

16%

81%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Salted Mustard 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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0.37%0.36g

Fat

0.17%0.16g

0.36 gvs0.16 g

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

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0.15%0.046g

Saturated Fat

0.14%0.043g

0.046 gvs0.043 g

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

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5.8%0.093g

Omega 3

1%0.016g

0.093 gvs0.016 g

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

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0.4%0.068g

Omega 6

0.31%0.053g

0.068 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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6.9%5g

Sugars

2.3%1.66g

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

5 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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29%11g

Fiber

6%2.3g

11 gvs2.3 g

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

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7%3.93g

Protein

4.08%2.3g

3.93 gvs2.3 g

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

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Vitamins

Salted Mustard Cabbagevs Baked White Potatoes

19.4%175μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

175 μgvs1.1 μg

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

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12%0.14mg

Vitamin B1

4.35%0.052mg

Thiamine

0.14 mgvs0.052 mg

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

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24.7%0.32mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.32 mgvs0.047 mg

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

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16%2.57mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

2.57 mgvs1.66 mg

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

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13.3%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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82.4%1.07mg

Vitamin B6

17.6%0.23mg

Pyridoxine

1.07 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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64.3%257μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

257 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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0%0mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0 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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0.48%0.071mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.071 mgvs0.043 mg

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

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344%413μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

413 μgvs2.93 μg

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

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Minerals

Salted Mustard Cabbagevs Baked White Potatoes

24%239mg

Calcium

1.1%11mg

239 mgvs11 mg

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

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13.5%0.12mg

Copper

15.3%0.14mg

0.12 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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31.3%2.5mg

Iron

8.7%0.7mg

2.5 mgvs0.7 mg

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

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12.8%53.6mg

Magnesium

7%29.3mg

53.6 mgvs29.3 mg

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

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34%0.78mg

Manganese

8.93%0.21mg

0.78 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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13.8%96mg

Phosphorus

11.6%81.5mg

96 mgvs81.5 mg

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

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26%879mg

Potassium

17.4%591mg

879 mgvs591 mg

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

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5.84%3.2μg

Selenium

0.99%0.54μg

3.2 μgvs0.54 μg

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

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171%2561mg

Sodium

0.51%7.6mg

2561 mgvs7.6 mg

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

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9.74%1.07mg

Zinc

3.46%0.38mg

1.07 mgvs0.38 mg

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

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8.9%329g

Water

2.2%82g

329 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 Salted Mustard Cabbage vs Baked White Potatoes:

Salted Mustard Cabbage has 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.
While Baked Whole White Potatoes contain more Vitamin C than Salted Mustard Cabbage.
Both Salted Mustard Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Salted Mustard Cabbage vs Baked White Potatoes:

Salted Mustard Cabbage has 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 Salted Mustard Cabbage and Baked Whole White Potatoes have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Salted Mustard Cabbage has 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 Salted Mustard Cabbage and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Salted Mustard Cabbage as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Salted Mustard CabbageVS Pickled EggplantBaked White PotatoesVS Pickled EggplantSalted Mustard CabbageVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Salted Mustard CabbageVS Baked White Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: