Comparing Nutrients in 300 calories Boiled Balsam-pear , PodsVS Baked White Potatoes

Weight per 300 calories

Boiled Balsam-pear , Pods

1579g

Baked White Potatoes

326g

Baked Whole White Potatoes have 4.8 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is average in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods

15%

78%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.93%2.84g

Fat

0.5%0.49g

2.84 gvs0.49 g

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

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0.69%0.22g

Saturated Fat

0.41%0.13g

0.22 gvs0.13 g

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

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0%0g

Omega 3

3.06%0.049g

0 gvs0.049 g

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

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7.24%1.23g

Omega 6

0.94%0.16g

1.23 gvs0.16 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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52.5%68.2g

Carbohydrate

53%68.7g

68.2 gvs68.7 g

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

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42.5%30.8g

Sugars

6.9%5g

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

30.8 gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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83%31.6g

Fiber

18%6.85g

31.6 gvs6.85 g

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

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23.7%13.3g

Protein

12.2%6.85g

13.3 gvs6.85 g

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

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Vitamins

Boiled Balsam-pear , Podsvs Baked White Potatoes

10.5%95μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

95 μgvs3.26 μg

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

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67%0.81mg

Vitamin B1

13%0.16mg

Thiamine

0.81 mgvs0.16 mg

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

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64.4%0.84mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.84 mgvs0.14 mg

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

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27.6%4.42mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

4.42 mgvs5 mg

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

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61%3.05mg

Vitamin B5

25%1.25mg

Pantothenic acid

3.05 mgvs1.25 mg

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

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49.8%0.65mg

Vitamin B6

53%0.69mg

Pyridoxine

0.65 mgvs0.69 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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201%805μg

Vitamin B9

31%124μg

Folates and Folic Acid

805 μgvs124 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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579%521mg

Vitamin C

45.7%41mg

Ascorbic acid

521 mgvs41 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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14.7%2.2mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

2.2 mgvs0.13 mg

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

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63%75.8μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

75.8 μgvs8.8 μg

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

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Minerals

Boiled Balsam-pear , Podsvs Baked White Potatoes

14.2%142mg

Calcium

3.26%32.6mg

142 mgvs32.6 mg

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

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58%0.52mg

Copper

46%0.41mg

0.52 mgvs0.41 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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75%6mg

Iron

26%2.1mg

6 mgvs2.1 mg

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

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60%253mg

Magnesium

21%88mg

253 mgvs88 mg

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

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59%1.36mg

Manganese

26.8%0.62mg

1.36 mgvs0.62 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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81.2%568mg

Phosphorus

35%245mg

568 mgvs245 mg

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

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148%5037mg

Potassium

52%1774mg

5037 mgvs1774 mg

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

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5.74%3.16μg

Selenium

2.96%1.63μg

3.16 μgvs1.63 μg

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

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6.3%95mg

Sodium

1.52%23mg

95 mgvs23 mg

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

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111%12mg

Zinc

10.4%1.14mg

12 mgvs1.14 mg

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

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40%1483g

Water

6.65%246g

1483 gvs246 g

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

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Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods vs Baked White Potatoes:

Boiled and Drained Balsam-pear , Pods have 29.1 times more Vitamin A, 5.1 times more Vitamin B1, 6 times more Vitamin B2, 2.4 times more Vitamin B5, 6.5 times more Vitamin B9, 12.7 times more Vitamin C, 16.9 times more Vitamin E and 8.6 times more Vitamin K than Baked Whole White Potatoes.
Both Boiled and Drained Balsam-pear , Pods and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
Both Boiled and Drained Balsam-pear , Pods as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods vs Baked White Potatoes:

Boiled and Drained Balsam-pear , Pods have 4.4 times more Calcium, 1.3 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium, 1.9 times more Selenium, 4.2 times more Sodium, 10.7 times more Zinc and 6 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Balsam-pear , Pods have 7.7 times more Omega 6, 6.2 times more Sugars, 4.6 times more Fiber and 1.9 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Balsam-pear , Pods as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Balsam-pear , PodsVS Bamboo ShootsBaked White PotatoesVS Bamboo ShootsBoiled Balsam-pear , PodsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled Balsam-pear , PodsVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: