Comparing Nutrients in 300 calories Boiled Waxgourd with SaltVS Baked White Potatoes

Weight per 300 calories

Boiled Waxgourd with Salt

2727g

Baked White Potatoes

326g

Baked Whole White Potatoes have 8.4 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is average in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Waxgourd with Salt or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs 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 .

Find Vegetables rich in Energy

5.62%5.45g

Fat

0.5%0.49g

5.45 gvs0.49 g

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

Find Vegetables rich in Fat

1.36%0.44g

Saturated Fat

0.41%0.13g

0.44 gvs0.13 g

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

Find Vegetables rich in Saturated Fat

Omega 3

3.06%0.049g

NA gvs0.049 g

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

Find Vegetables rich in Omega 3

14%2.4g

Omega 6

0.94%0.16g

2.4 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

51.4%67g

Carbohydrate

53%68.7g

67 gvs68.7 g

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

Find Vegetables rich in Carbohydrate

44.4%32g

Sugars

6.9%5g

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

32 gvs5 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

%2.05g

NA gvs2.05 g

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

Find Vegetables rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Vegetables rich in Sucrose

71.8%27.3g

Fiber

18%6.85g

27.3 gvs6.85 g

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

Find Vegetables rich in Fiber

19.5%11g

Protein

12.2%6.85g

11 gvs6.85 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Waxgourd with Saltvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

77.3%0.93mg

Vitamin B1

13%0.16mg

Thiamine

0.93 mgvs0.16 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

2.1%0.027mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.027 mgvs0.14 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

65.5%10.5mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

10.5 mgvs5 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

66%3.3mg

Vitamin B5

25%1.25mg

Pantothenic acid

3.3 mgvs1.25 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

67%0.87mg

Vitamin B6

53%0.69mg

Pyridoxine

0.87 mgvs0.69 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

27.3%109μg

Vitamin B9

31%124μg

Folates and Folic Acid

109 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

318%286mg

Vitamin C

45.7%41mg

Ascorbic acid

286 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

14.5%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 .

Find Vegetables rich in Vitamin E

63.6%76.4μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

76.4 μgvs8.8 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Waxgourd with Saltvs Baked White Potatoes

49%491mg

Calcium

3.26%32.6mg

491 mgvs32.6 mg

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

Find Vegetables rich in Calcium

66.7%0.6mg

Copper

46%0.41mg

0.6 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

130%10.4mg

Iron

26%2.1mg

10.4 mgvs2.1 mg

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

Find Vegetables rich in Iron

65%273mg

Magnesium

21%88mg

273 mgvs88 mg

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

Find Vegetables rich in Magnesium

66.4%1.53mg

Manganese

26.8%0.62mg

1.53 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

66.2%464mg

Phosphorus

35%245mg

464 mgvs245 mg

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

Find Vegetables rich in Phosphorus

4%136mg

Potassium

52%1774mg

136 mgvs1774 mg

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

Find Vegetables rich in Potassium

9.9%5.45μg

Selenium

2.96%1.63μg

5.45 μgvs1.63 μg

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

Find Vegetables rich in Selenium

624%9355mg

Sodium

1.52%23mg

9355 mgvs23 mg

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

Find Vegetables rich in Sodium

146%16mg

Zinc

10.4%1.14mg

16 mgvs1.14 mg

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

Find Vegetables rich in Zinc

71%2620g

Water

6.65%246g

2620 gvs246 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled Waxgourd with Salt vs Baked White Potatoes:

Boiled and Drained Waxgourd with Salt has 5.9 times more Vitamin B1, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 7 times more Vitamin C, 16.7 times more Vitamin E and 8.7 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.1 times more Vitamin B2 than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 300 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Waxgourd with Salt vs Baked White Potatoes:

Boiled and Drained Waxgourd with Salt has 15.1 times more Calcium, 1.4 times more Copper, 5 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 3.3 times more Selenium, 409.8 times more Sodium, 14.1 times more Zinc and 10.7 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 13 times more Potassium than Boiled and Drained Waxgourd with Salt.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Waxgourd with Salt has 11.2 times more Fat, 15 times more Omega 6, 6.5 times more Sugars, 4 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
Both Boiled and Drained Waxgourd with Salt and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltBaked White PotatoesVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled Waxgourd with SaltVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Waxgourd with Salt or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: