Comparing Nutrients in 100 calories Green KiwifruitVS Baked Red Potatoes

Weight per 100 calories

Green Kiwifruit

164g

Baked Red Potatoes

115g

Baked Whole Red Potatoes have 1.4 times more energy per unit of mass than Raw Green Kiwifruit, which is average in comparison to other foods. Green Kiwifruit having low energy density.

Which food has more nutrients per 100 calories - Green Kiwifruit or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Green Kiwifruit

86%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Green Kiwifruitvs Baked Red 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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0.88%0.85g

Fat

0.18%0.17g

0.85 gvs0.17 g

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

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0.15%0.048g

Saturated Fat

0.14%0.046g

0.048 gvs0.046 g

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

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4.3%0.069g

Omega 3

1.08%0.017g

0.069 gvs0.017 g

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

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2.37%0.4g

Omega 6

0.33%0.056g

0.4 gvs0.056 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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18.5%24g

Carbohydrate

17.3%22.5g

24 gvs22.5 g

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

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20.3%14.7g

Sugars

2.27%1.64g

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

14.7 gvs1.64 g

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

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9.84%7.13g

Fructose

0.7%0.51g

≤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]

7.13 gvs0.51 g

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

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%6.74g

Glucose

%0.63g

6.74 gvs0.63 g

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

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%0.25g

Sucrose

%0.52g

0.25 gvs0.52 g

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

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13%4.9g

Fiber

5.44%2.07g

4.9 gvs2.07 g

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

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3.34%1.87g

Protein

4.72%2.64g

1.87 gvs2.64 g

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

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Vitamins

Green Kiwifruitvs Baked Red Potatoes

0.73%6.56μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

6.56 μgvs1.15 μg

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

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3.7%0.044mg

Vitamin B1

6.9%0.083mg

Thiamine

0.044 mgvs0.083 mg

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

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3.15%0.041mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.041 mgvs0.057 mg

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

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3.5%0.56mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs1.83 mg

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

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6%0.3mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.3 mgvs0.39 mg

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

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7.94%0.1mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.1 mgvs0.24 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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10.2%41μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

41 μgvs31 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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169%152mg

Vitamin C

16%14.5mg

Ascorbic acid

152 mgvs14.5 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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16%2.4mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

2.4 mgvs0.092 mg

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

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55%66μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

66 μgvs3.2 μg

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

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Minerals

Green Kiwifruitvs Baked Red Potatoes

5.57%55.7mg

Calcium

1.03%10.3mg

55.7 mgvs10.3 mg

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

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23.7%0.21mg

Copper

22.2%0.2mg

0.21 mgvs0.2 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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6.35%0.51mg

Iron

10%0.8mg

0.51 mgvs0.8 mg

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

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6.64%28mg

Magnesium

7.66%32mg

28 mgvs32 mg

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

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7%0.16mg

Manganese

8.65%0.2mg

0.16 mgvs0.2 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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7.96%55.7mg

Phosphorus

12%82.8mg

55.7 mgvs82.8 mg

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

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15%511mg

Potassium

18.4%626mg

511 mgvs626 mg

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

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0.6%0.33μg

Selenium

0.33 μgvsNA μg

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

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0.33%4.9mg

Sodium

0.92%13.8mg

4.9 mgvs13.8 mg

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

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2.1%0.23mg

Zinc

4.18%0.46mg

0.23 mgvs0.46 mg

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

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3.7%136g

Water

2.4%88g

136 gvs88 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 Green Kiwifruit vs Baked Red Potatoes:

Raw Green Kiwifruit has 1.3 times more Vitamin B9, 10.5 times more Vitamin C, 26 times more Vitamin E and 20.5 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Green Kiwifruit.
Both Raw Green Kiwifruit as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Green Kiwifruit vs Baked Red Potatoes:

Raw Green Kiwifruit has 5.4 times more Calcium and 1.5 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Iron, 1.5 times more Phosphorus and 2 times more Zinc than Raw Green Kiwifruit.
Both Raw Green Kiwifruit and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium, Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Green Kiwifruit has 4 times more Omega 3, 7.2 times more Omega 6, 9 times more Sugars, 14.1 times more Fructose and 2.4 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Protein than Raw Green Kiwifruit.
Both Raw Green Kiwifruit and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Green Kiwifruit as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Green KiwifruitVS KumquatsBaked Red PotatoesVS KumquatsGreen KiwifruitVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Green KiwifruitVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Green Kiwifruit or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: