Comparing Nutrients in 14 ounces Balsam-pear , Leafy TipsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Balsam-pear , Leafy Tips

52%

15%

33%

Baked White Potatoes

90%

14 oz ▼

Macro Nutrients

Balsam-pear , Leafy Tipsvs Baked White Potatoes

4.1%119kcal

Energy

12.6%365kcal

119 kcalvs365 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.82%2.74g

Fat

0.61%0.6g

2.74 gvs0.6 g

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

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Saturated Fat

0.5%0.16g

NA gvs0.16 g

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

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Omega 3

3.72%0.06g

NA gvs0.06 g

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

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Omega 6

1.14%0.19g

NA gvs0.19 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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10%13g

Carbohydrate

64.4%83.7g

13 gvs83.7 g

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

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Sugars

8.38%6.07g

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

NA gvs6.07 g

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

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Fructose

1.97%1.43g

≤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 gvs1.43 g

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

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Glucose

%2.5g

NA gvs2.5 g

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

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Sucrose

%1.6g

NA gvs1.6 g

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

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Fiber

22%8.33g

NA gvs8.33 g

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

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37.6%21g

Protein

15%8.33g

21 gvs8.33 g

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

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Vitamins

Balsam-pear , Leafy Tipsvs Baked White Potatoes

38.4%345μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

345 μgvs3.97 μg

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

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60%0.72mg

Vitamin B1

16%0.19mg

Thiamine

0.72 mgvs0.19 mg

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

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111%1.44mg

Vitamin B2

13%0.17mg

Riboflavin

1.44 mgvs0.17 mg

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

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27.5%4.4mg

Vitamin B3

38%6.06mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs6.06 mg

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

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5%0.25mg

Vitamin B5

30.4%1.52mg

Pantothenic acid

0.25 mgvs1.52 mg

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

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245%3.2mg

Vitamin B6

64.4%0.84mg

Pyridoxine

3.2 mgvs0.84 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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127%508μg

Vitamin B9

37.7%151μg

Folates and Folic Acid

508 μgvs151 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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388%349mg

Vitamin C

55.6%50mg

Ascorbic acid

349 mgvs50 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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Vitamin E

1.06%0.16mg

Tocopherols and Tocotrienols

NA mgvs0.16 mg

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

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Vitamin K

8.93%10.7μg

Phytomenadione or phylloquinone

NA μgvs10.7 μg

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

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Minerals

Balsam-pear , Leafy Tipsvs Baked White Potatoes

33.3%333mg

Calcium

3.97%39.7mg

333 mgvs39.7 mg

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

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88.6%0.8mg

Copper

56%0.5mg

0.8 mgvs0.5 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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101%8.1mg

Iron

31.8%2.54mg

8.1 mgvs2.54 mg

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

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80.3%337mg

Magnesium

25.5%107mg

337 mgvs107 mg

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

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92%2.13mg

Manganese

32.6%0.75mg

2.13 mgvs0.75 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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56%393mg

Phosphorus

42.5%298mg

393 mgvs298 mg

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

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71%2413mg

Potassium

63.5%2159mg

2413 mgvs2159 mg

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

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6.5%3.57μg

Selenium

3.6%2μg

3.57 μgvs2 μg

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

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2.9%43.7mg

Sodium

1.85%27.8mg

43.7 mgvs27.8 mg

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

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11%1.2mg

Zinc

12.6%1.4mg

1.2 mgvs1.4 mg

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

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9.57%354g

Water

8.1%299g

354 gvs299 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Balsam-pear , Leafy Tips vs Baked White Potatoes:

Raw Balsam-pear , Leafy Tips have 87 times more Vitamin A, 3.8 times more Vitamin B1, 8.4 times more Vitamin B2, 3.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 7 times more Vitamin C than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 6.1 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
Both Raw Balsam-pear , Leafy Tips as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Balsam-pear , Leafy Tips vs Baked White Potatoes:

Raw Balsam-pear , Leafy Tips have 8.4 times more Calcium, 1.6 times more Copper, 3.2 times more Iron, 3.1 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Selenium than Baked Whole White Potatoes.
Both Raw Balsam-pear , Leafy Tips and Baked Whole White Potatoes have similar amounts of Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Balsam-pear , Leafy Tips have 2.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.1 times more Energy and 6.4 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
Both Raw Balsam-pear , Leafy Tips as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Balsam-pear , Leafy TipsVS Boiled Balsam-pear , Leafy TipsBaked White PotatoesVS Boiled Balsam-pear , Leafy TipsBalsam-pear , Leafy TipsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 14 ounces Balsam-pear , Leafy TipsVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: