Comparing Nutrients in 300 calories Baked Red PotatoesVS Balsam-pear , Pods

Weight per 300 calories

Baked Red Potatoes

345g

Balsam-pear , Pods

1765g

Baked Red Potatoes have 5.1 times more energy per 100g than Balsam-pear , Pods. It has average energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Balsam-pear , Pods

20%

72%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Balsam-pear , Pods

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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0.53%0.52g

Fat

3.1%3g

0.52 gvs3 g

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

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0.43%0.14g

Saturated Fat

0.14 gvsNA g

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

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3.23%0.052g

Omega 3

0.052 gvsNA g

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

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0.99%0.17g

Omega 6

0.17 gvsNA 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%67.6g

Carbohydrate

50.2%65.3g

67.6 gvs65.3 g

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

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6.8%4.93g

Sugars

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

4.93 gvsNA g

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

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2.1%1.5g

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]

1.5 gvsNA g

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

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%1.9g

Glucose

1.9 gvsNA g

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

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%1.55g

Sucrose

1.55 gvsNA g

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

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16.3%6.2g

Fiber

130%49.4g

6.2 gvs49.4 g

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

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14%7.93g

Protein

31.5%17.6g

7.93 gvs17.6 g

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

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Vitamins

Baked Red Potatoesvs Balsam-pear , Pods

0.38%3.45μg

Vitamin A

47%424μg

RAE, retinol activity equivalents

3.45 μgvs424 μg

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

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20.7%0.25mg

Vitamin B1

59%0.71mg

Thiamine

0.25 mgvs0.71 mg

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

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13.3%0.17mg

Vitamin B2

54.3%0.71mg

Riboflavin

0.17 mgvs0.71 mg

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

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34.4%5.5mg

Vitamin B3

44%7.06mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs7.06 mg

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

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23.5%1.18mg

Vitamin B5

75%3.74mg

Pantothenic acid

1.18 mgvs3.74 mg

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

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56.2%0.73mg

Vitamin B6

58.4%0.76mg

Pyridoxine

0.73 mgvs0.76 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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23.3%93μg

Vitamin B9

318%1271μg

Folates and Folic Acid

93 μgvs1271 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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48.3%43.4mg

Vitamin C

1647%1482mg

Ascorbic acid

43.4 mgvs1482 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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1.84%0.28mg

Vitamin E

Tocopherols and Tocotrienols

0.28 mgvsNA mg

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

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8.05%9.66μg

Vitamin K

Phytomenadione or phylloquinone

9.66 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Balsam-pear , Pods

3.1%31mg

Calcium

33.5%335mg

31 mgvs335 mg

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

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66.7%0.6mg

Copper

66.7%0.6mg

0.6 mgvs0.6 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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30%2.4mg

Iron

95%7.6mg

2.4 mgvs7.6 mg

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

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23%97mg

Magnesium

71.4%300mg

97 mgvs300 mg

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

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26%0.6mg

Manganese

68.3%1.57mg

0.6 mgvs1.57 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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35.5%248mg

Phosphorus

78%547mg

248 mgvs547 mg

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

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55.3%1879mg

Potassium

154%5224mg

1879 mgvs5224 mg

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

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Selenium

6.4%3.53μg

NA μgvs3.53 μg

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

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2.76%41.4mg

Sodium

5.9%88.2mg

41.4 mgvs88.2 mg

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

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12.5%1.38mg

Zinc

128%14mg

1.38 mgvs14 mg

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

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7.15%264g

Water

45%1659g

264 gvs1659 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 Baked Red Potatoes vs Balsam-pear , Pods:

Raw Balsam-pear , Pods contain 122.8 times more Vitamin A, 2.8 times more Vitamin B1, 4.1 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 13.6 times more Vitamin B9 and 34.1 times more Vitamin C than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Balsam-pear , Pods have similar amounts of Vitamin B6 per 300 kcal.
Both Baked Whole Red Potatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Balsam-pear , Pods contain 10.8 times more Calcium, 3.1 times more Iron, 3.1 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium, 2.1 times more Sodium, 10.2 times more Zinc and 6.3 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Balsam-pear , Pods have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Balsam-pear , Pods contain 5.8 times more Fat, 8 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole Red Potatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltBalsam-pear , PodsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Boiled Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Balsam-pear , Pods

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: