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Comparing Nutrients in 100 calories Balsam-pear , PodsVS Baked White Potatoes

Weight per 100 calories

Balsam-pear , Pods
588g
Baked White Potatoes
109g

Baked Whole White Potatoes have 5.4 times more energy per unit of mass than Raw Balsam-pear , Pods, which is average in comparison to other foods. Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 100 calories - Balsam-pear , Pods or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Balsam-pear , Pods
20%
8%
72%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

Balsam-pear , Podsvs 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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1.03%1g
Fat
0.17%0.16g
1 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
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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NA
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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NA
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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16.7%21.8g
Carbohydrate
17.6%23g
21.8 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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43.3%16.5g
Fiber
6%2.3g
16.5 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.9g
Protein
4.08%2.3g
5.9 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Balsam-pear , Podsvs Baked White Potatoes
15.7%141μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
141 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.6%0.24mg
Vitamin B1
4.35%0.052mg
Thiamine
0.24 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.24mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.24 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.7%2.35mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
2.35 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
1.25 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.5%0.25mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.25 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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106%424μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
424 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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549%494mg
Vitamin C
15.2%13.7mg
Ascorbic acid
494 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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NA
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
NA mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
NA μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Balsam-pear , Podsvs Baked White Potatoes
11%112mg
Calcium
1.1%11mg
112 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.2%0.2mg
Copper
15.3%0.14mg
0.2 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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31.6%2.53mg
Iron
8.7%0.7mg
2.53 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
7%29.3mg
100 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22.8%0.52mg
Manganese
8.93%0.21mg
0.52 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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%182mg
Phosphorus
11.6%81.5mg
182 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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51.2%1741mg
Potassium
17.4%591mg
1741 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.14%1.18μg
Selenium
0.99%0.54μg
1.18 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.96%29.4mg
Sodium
0.51%7.6mg
29.4 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42.8%4.7mg
Zinc
3.46%0.38mg
4.7 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%553g
Water
2.2%82g
553 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 Balsam-pear , Pods vs Baked White Potatoes:
Comparing minerals per 100 calories for Balsam-pear , Pods vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Balsam-pear , PodsVS Boiled Balsam-pear , PodsBaked White PotatoesVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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