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Comparing Nutrients in 500 calories Balsam-pear , PodsVS Baked Red Potatoes

Weight per 500 calories

Balsam-pear , Pods
2941g
Baked Red Potatoes
575g

Baked Whole Red Potatoes have 5.1 times more energy per unit of mass than Raw Balsam-pear , Pods, which is average in comparison to other foods. Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 500 calories - Balsam-pear , Pods or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Balsam-pear , Pods
20%
8%
72%
Baked Red Potatoes
10%
2%
88%
500 kcal ▼

Macro Nutrients

Balsam-pear , Podsvs Baked Red Potatoes
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.15%5g
Fat
0.89%0.86g
5 gvs0.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.72%0.23g
NA gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
5.4%0.086g
NA gvs0.086 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
1.66%0.28g
NA gvs0.28 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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83.7%109g
Carbohydrate
86.6%113g
109 gvs113 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
11.3%8.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs8.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.5%2.53g
≤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 gvs2.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.16g
NA gvs3.16 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.6g
NA gvs2.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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217%82.4g
Fiber
27.2%10.3g
82.4 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52.5%29.4g
Protein
23.6%13.2g
29.4 gvs13.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Balsam-pear , Podsvs Baked Red Potatoes
78.4%706μg
Vitamin A
0.64%5.75μg
RAE, retinol activity equivalents
706 μgvs5.75 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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98%1.18mg
Vitamin B1
34.5%0.41mg
Thiamine
1.18 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.18mg
Vitamin B2
22%0.29mg
Riboflavin
1.18 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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73.5%11.8mg
Vitamin B3
57.3%9.17mg
Niacin, nicotinic acid, niacinamide
11.8 mgvs9.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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125%6.24mg
Vitamin B5
39%1.96mg
Pantothenic acid
6.24 mgvs1.96 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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97%1.26mg
Vitamin B6
94%1.2mg
Pyridoxine
1.26 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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529%2118μg
Vitamin B9
38.8%155μg
Folates and Folic Acid
2118 μgvs155 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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2745%2471mg
Vitamin C
80.5%72.4mg
Ascorbic acid
2471 mgvs72.4 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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NA
Vitamin E
3.07%0.46mg
Tocopherols and Tocotrienols
NA mgvs0.46 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
13.4%16μg
Phytomenadione or phylloquinone
NA μgvs16 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Balsam-pear , Podsvs Baked Red Potatoes
56%559mg
Calcium
5.17%51.7mg
559 mgvs51.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg
Copper
111%1mg
1 mgvs1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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158%12.6mg
Iron
50.3%4.02mg
12.6 mgvs4.02 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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119%500mg
Magnesium
38.3%161mg
500 mgvs161 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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114%2.6mg
Manganese
43.2%0.99mg
2.6 mgvs0.99 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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130%912mg
Phosphorus
59%414mg
912 mgvs414 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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256%8706mg
Potassium
92%3132mg
8706 mgvs3132 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.7%5.9μg
Selenium
NA
5.9 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.8%147mg
Sodium
4.6%69mg
147 mgvs69 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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214%23.5mg
Zinc
21%2.3mg
23.5 mgvs2.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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74.7%2766g
Water
12%441g
2766 gvs441 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Balsam-pear , Pods vs Baked Red Potatoes:
Comparing minerals per 500 calories for Balsam-pear , Pods vs Baked Red Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Balsam-pear , PodsVS Boiled Balsam-pear , PodsBaked Red PotatoesVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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