Comparing Nutrients in 100 calories Baked Red PotatoesVS White Gourd-flowered

Weight per 100 calories

Baked Red Potatoes

115g

White Gourd-flowered

714g

Baked Red Potatoes have 6.2 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

White Gourd-flowered

15%

84%

100 kcal ▼

Macro Nutrients

Baked Red Potatoesvs White Gourd-flowered

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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0.18%0.17g

Fat

0.15%0.14g

0.17 gvs0.14 g

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

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0.14%0.046g

Saturated Fat

0.045%0.014g

0.046 gvs0.014 g

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

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1.08%0.017g

Omega 3

0.017 gvsNA g

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

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0.33%0.056g

Omega 6

0.38%0.064g

0.056 gvs0.064 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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17.3%22.5g

Carbohydrate

18.6%24.2g

22.5 gvs24.2 g

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

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2.27%1.64g

Sugars

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

1.64 gvsNA g

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

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0.7%0.51g

Fructose

≤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]

0.51 gvsNA g

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

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%0.63g

Glucose

0.63 gvsNA g

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

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%0.52g

Sucrose

0.52 gvsNA g

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

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5.44%2.07g

Fiber

9.4%3.57g

2.07 gvs3.57 g

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

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4.72%2.64g

Protein

7.9%4.43g

2.64 gvs4.43 g

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

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Vitamins

Baked Red Potatoesvs White Gourd-flowered

0.13%1.15μg

Vitamin A

RAE, retinol activity equivalents

1.15 μgvsNA μg

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

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6.9%0.083mg

Vitamin B1

17.3%0.21mg

Thiamine

0.083 mgvs0.21 mg

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

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4.42%0.057mg

Vitamin B2

12%0.16mg

Riboflavin

0.057 mgvs0.16 mg

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

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11.5%1.83mg

Vitamin B3

14.3%2.3mg

Niacin, nicotinic acid, niacinamide

1.83 mgvs2.3 mg

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

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7.84%0.39mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

0.39 mgvs1.1 mg

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

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18.7%0.24mg

Vitamin B6

22%0.29mg

Pyridoxine

0.24 mgvs0.29 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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7.76%31μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

31 μgvs43 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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16%14.5mg

Vitamin C

80%72mg

Ascorbic acid

14.5 mgvs72 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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0.61%0.092mg

Vitamin E

Tocopherols and Tocotrienols

0.092 mgvsNA mg

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

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2.7%3.2μg

Vitamin K

Phytomenadione or phylloquinone

3.2 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs White Gourd-flowered

1.03%10.3mg

Calcium

18.6%186mg

10.3 mgvs186 mg

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

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22.2%0.2mg

Copper

20.6%0.19mg

0.2 mgvs0.19 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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10%0.8mg

Iron

18%1.43mg

0.8 mgvs1.43 mg

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

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7.66%32mg

Magnesium

18.7%78.6mg

32 mgvs78.6 mg

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

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8.65%0.2mg

Manganese

20.5%0.47mg

0.2 mgvs0.47 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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12%82.8mg

Phosphorus

13.3%93mg

82.8 mgvs93 mg

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

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18.4%626mg

Potassium

31.5%1071mg

626 mgvs1071 mg

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

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Selenium

2.6%1.43μg

NA μgvs1.43 μg

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

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0.92%13.8mg

Sodium

0.95%14.3mg

13.8 mgvs14.3 mg

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

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4.18%0.46mg

Zinc

45.5%5mg

0.46 mgvs5 mg

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

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2.4%88g

Water

18.4%682g

88 gvs682 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 Baked Red Potatoes vs White Gourd-flowered :

Raw White Gourd-flowered contains 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 5 times more Vitamin C than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw White Gourd-flowered have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
Both Baked Whole Red Potatoes as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs White Gourd-flowered :

Raw White Gourd-flowered contains 18 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 2.4 times more Manganese, 1.7 times more Potassium, 10.9 times more Zinc and 7.7 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw White Gourd-flowered have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw White Gourd-flowered contains 1.7 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw White Gourd-flowered have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Baked Whole Red Potatoes as well as Raw White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltWhite Gourd-flowered VS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled White Gourd-flowered

Compare Foods

Comparing Nutrients in 100 calories Baked Red PotatoesVS White Gourd-flowered

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Red Potatoes or White Gourd-flowered ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: