Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with SaltVS Baked White Potatoes

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips with Salt

313g

Baked White Potatoes

109g

Baked Whole White Potatoes have 2.9 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is average in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs 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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0.64%0.63g

Fat

0.17%0.16g

0.63 gvs0.16 g

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

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Saturated Fat

0.14%0.043g

NA gvs0.043 g

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

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Omega 3

1%0.016g

NA gvs0.016 g

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

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Omega 6

0.31%0.053g

NA 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%19.3g

Carbohydrate

17.6%23g

19.3 gvs23 g

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

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4.5%3.25g

Sugars

2.3%1.66g

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

3.25 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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15.6%5.94g

Fiber

6%2.3g

5.94 gvs2.3 g

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

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20%11.3g

Protein

4.08%2.3g

11.3 gvs2.3 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tips with Saltvs Baked White Potatoes

42%378μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

378 μgvs1.1 μg

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

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38.3%0.46mg

Vitamin B1

4.35%0.052mg

Thiamine

0.46 mgvs0.052 mg

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

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67.8%0.88mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.88 mgvs0.047 mg

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

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19.4%3.1mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs1.66 mg

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

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3.75%0.19mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.19 mgvs0.42 mg

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

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183%2.38mg

Vitamin B6

17.6%0.23mg

Pyridoxine

2.38 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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68.8%275μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

275 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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193%174mg

Vitamin C

15.2%13.7mg

Ascorbic acid

174 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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30.2%4.53mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

4.53 mgvs0.043 mg

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

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425%510μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

510 μgvs2.93 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tips with Saltvs Baked White Potatoes

13%131mg

Calcium

1.1%11mg

131 mgvs11 mg

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

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69.8%0.63mg

Copper

15.3%0.14mg

0.63 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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40%3.2mg

Iron

8.7%0.7mg

3.2 mgvs0.7 mg

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

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70%294mg

Magnesium

7%29.3mg

294 mgvs29.3 mg

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

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73%1.68mg

Manganese

8.93%0.21mg

1.68 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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34.4%241mg

Phosphorus

11.6%81.5mg

241 mgvs81.5 mg

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

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55.3%1881mg

Potassium

17.4%591mg

1881 mgvs591 mg

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

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5.1%2.8μg

Selenium

0.99%0.54μg

2.8 μgvs0.54 μg

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

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52%778mg

Sodium

0.51%7.6mg

778 mgvs7.6 mg

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

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8.52%0.94mg

Zinc

3.46%0.38mg

0.94 mgvs0.38 mg

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

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7.5%277g

Water

2.2%82g

277 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 Boiled Balsam-pear , Leafy Tips with Salt vs Baked White Potatoes:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 347.9 times more Vitamin A, 8.8 times more Vitamin B1, 18.9 times more Vitamin B2, 1.9 times more Vitamin B3, 10.4 times more Vitamin B6, 6.7 times more Vitamin B9, 12.7 times more Vitamin C, 104.2 times more Vitamin E and 173.7 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt 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 Boiled Balsam-pear , Leafy Tips with Salt vs Baked White Potatoes:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 12.1 times more Calcium, 4.6 times more Copper, 4.6 times more Iron, 10 times more Magnesium, 8.2 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium, 5.2 times more Selenium, 102.3 times more Sodium, 2.5 times more Zinc and 3.4 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2 times more Sugars, 2.6 times more Fiber and 4.9 times more Protein than Baked Whole White Potatoes.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with SaltBaked White PotatoesVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with SaltVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: