Comparing Nutrients in 500 calories Baked Red PotatoesVS Boiled White Gourd-flowered

Weight per 500 calories

Baked Red Potatoes

575g

Boiled White Gourd-flowered

3333g

Baked Red Potatoes have 5.8 times more energy per 100g than Boiled White Gourd-flowered . It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Boiled White Gourd-flowered

14%

85%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Boiled White Gourd-flowered

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

0.69%0.67g

0.86 gvs0.67 g

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

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0.72%0.23g

Saturated Fat

0.21%0.067g

0.23 gvs0.067 g

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

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5.4%0.086g

Omega 3

0.086 gvsNA g

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

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1.66%0.28g

Omega 6

1.76%0.3g

0.28 gvs0.3 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

95%123g

113 gvs123 g

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

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11.3%8.2g

Sugars

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

8.2 gvsNA 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

105%40g

10.3 gvs40 g

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

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23.6%13.2g

Protein

35.7%20g

13.2 gvs20 g

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

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Vitamins

Baked Red Potatoesvs Boiled White Gourd-flowered

0.64%5.75μg

Vitamin A

RAE, retinol activity equivalents

5.75 μgvsNA μg

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

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34.5%0.41mg

Vitamin B1

80.6%0.97mg

Thiamine

0.41 mgvs0.97 mg

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

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22%0.29mg

Vitamin B2

56.4%0.73mg

Riboflavin

0.29 mgvs0.73 mg

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

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57.3%9.17mg

Vitamin B3

81.3%13mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs13 mg

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

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39%1.96mg

Vitamin B5

96%4.8mg

Pantothenic acid

1.96 mgvs4.8 mg

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

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94%1.2mg

Vitamin B6

97%1.27mg

Pyridoxine

1.2 mgvs1.27 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

33.3%133μg

Folates and Folic Acid

155 μgvs133 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

315%283mg

Ascorbic acid

72.4 mgvs283 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

Tocopherols and Tocotrienols

0.46 mgvsNA mg

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

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13.4%16μg

Vitamin K

Phytomenadione or phylloquinone

16 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Boiled White Gourd-flowered

5.17%51.7mg

Calcium

80%800mg

51.7 mgvs800 mg

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

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111%1mg

Copper

96%0.87mg

1 mgvs0.87 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

104%8.33mg

4.02 mgvs8.33 mg

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

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38.3%161mg

Magnesium

87.3%367mg

161 mgvs367 mg

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

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43.2%0.99mg

Manganese

96%2.2mg

0.99 mgvs2.2 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

62%433mg

414 mgvs433 mg

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

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92%3132mg

Potassium

167%5667mg

3132 mgvs5667 mg

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

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Selenium

12%6.67μg

NA μgvs6.67 μg

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

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4.6%69mg

Sodium

4.44%66.7mg

69 mgvs66.7 mg

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

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21%2.3mg

Zinc

212%23.3mg

2.3 mgvs23.3 mg

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

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12%441g

Water

86%3177g

441 gvs3177 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 White Gourd-flowered :

Boiled and Drained White Gourd-flowered contains 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.9 times more Vitamin C than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
Both Baked Whole Red Potatoes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Boiled White Gourd-flowered :

Boiled and Drained White Gourd-flowered contains 15.5 times more Calcium, 2.1 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 1.8 times more Potassium, 10.2 times more Zinc and 7.2 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained White Gourd-flowered have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained White Gourd-flowered contains 3.9 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained White Gourd-flowered have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Red Potatoes as well as Boiled and Drained White Gourd-flowered 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 White Gourd-flowered VS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Boiled White Gourd-flowered

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Boiled White Gourd-flowered ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: