Comparing Nutrients in 500 calories Baked Red PotatoesVS Boiled Balsam-pear , Leafy Tips

Weight per 500 calories

Baked Red Potatoes

575g

Boiled Balsam-pear , Leafy Tips

1471g

Baked Red Potatoes have 2.6 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Boiled Balsam-pear , Leafy Tips

34%

62%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Boiled Balsam-pear , Leafy Tips

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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0.89%0.86g

Fat

3.03%2.94g

0.86 gvs2.94 g

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

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0.72%0.23g

Saturated Fat

1.47%0.47g

0.23 gvs0.47 g

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

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5.4%0.086g

Omega 3

59.7%0.96g

0.086 gvs0.96 g

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

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1.66%0.28g

Omega 6

1.04%0.18g

0.28 gvs0.18 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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86.6%113g

Carbohydrate

75.6%98g

113 gvs98 g

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

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11.3%8.2g

Sugars

21%15.3g

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

8.2 gvs15.3 g

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

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3.5%2.53g

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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

2.6 gvsNA g

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

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27.2%10.3g

Fiber

73.5%28g

10.3 gvs28 g

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

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23.6%13.2g

Protein

95%53g

13.2 gvs53 g

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

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Vitamins

Baked Red Potatoesvs Boiled Balsam-pear , Leafy Tips

0.64%5.75μg

Vitamin A

198%1779μg

RAE, retinol activity equivalents

5.75 μgvs1779 μg

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

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34.5%0.41mg

Vitamin B1

180%2.16mg

Thiamine

0.41 mgvs2.16 mg

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

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22%0.29mg

Vitamin B2

319%4.15mg

Riboflavin

0.29 mgvs4.15 mg

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

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57.3%9.17mg

Vitamin B3

91%14.6mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs14.6 mg

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

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39%1.96mg

Vitamin B5

17.6%0.88mg

Pantothenic acid

1.96 mgvs0.88 mg

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

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94%1.2mg

Vitamin B6

860%11mg

Pyridoxine

1.2 mgvs11 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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38.8%155μg

Vitamin B9

324%1294μg

Folates and Folic Acid

155 μgvs1294 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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80.5%72.4mg

Vitamin C

908%818mg

Ascorbic acid

72.4 mgvs818 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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3.07%0.46mg

Vitamin E

142%21.3mg

Tocopherols and Tocotrienols

0.46 mgvs21.3 mg

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

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13.4%16μg

Vitamin K

1999%2399μg

Phytomenadione or phylloquinone

16 μgvs2399 μg

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

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Minerals

Baked Red Potatoesvs Boiled Balsam-pear , Leafy Tips

5.17%51.7mg

Calcium

61.8%618mg

51.7 mgvs618 mg

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

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111%1mg

Copper

328%2.96mg

1 mgvs2.96 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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50.3%4.02mg

Iron

188%15mg

4.02 mgvs15 mg

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

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38.3%161mg

Magnesium

329%1382mg

161 mgvs1382 mg

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

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43.2%0.99mg

Manganese

343%7.9mg

0.99 mgvs7.9 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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59%414mg

Phosphorus

162%1132mg

414 mgvs1132 mg

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

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92%3132mg

Potassium

260%8853mg

3132 mgvs8853 mg

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

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Selenium

24%13.2μg

NA μgvs13.2 μg

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

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4.6%69mg

Sodium

12.7%191mg

69 mgvs191 mg

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

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21%2.3mg

Zinc

40%4.4mg

2.3 mgvs4.4 mg

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

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12%441g

Water

35.3%1304g

441 gvs1304 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 Baked Red Potatoes vs Boiled Balsam-pear , Leafy Tips:

Baked Whole Red Potatoes have 2.2 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 309.6 times more Vitamin A, 5.2 times more Vitamin B1, 14.4 times more Vitamin B2, 1.6 times more Vitamin B3, 9.2 times more Vitamin B6, 8.3 times more Vitamin B9, 11.3 times more Vitamin C, 46.4 times more Vitamin E and 149.1 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Boiled Balsam-pear , Leafy Tips:

Boiled and Drained Balsam-pear , Leafy Tips contain 11.9 times more Calcium, 3 times more Copper, 3.7 times more Iron, 8.6 times more Magnesium, 7.9 times more Manganese, 2.7 times more Phosphorus, 2.8 times more Potassium, 2.8 times more Sodium, 1.9 times more Zinc and 3 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Leafy Tips contain 11.1 times more Omega 3, 1.9 times more Sugars, 2.7 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Red Potatoes as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltBoiled Balsam-pear , Leafy TipsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Boiled Balsam-pear , Leafy Tips

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: