Comparing Nutrients in 500 calories Baked Red PotatoesVS Boiled Pumpkin Flowers

Weight per 500 calories

Baked Red Potatoes

575g

Boiled Pumpkin Flowers

3333g

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

Which food has more nutrients per 500 calories - Baked Red Potatoes or Boiled Pumpkin Flowers?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Boiled Pumpkin Flowers

24%

72%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Boiled Pumpkin Flowers

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

2.75%2.67g

0.86 gvs2.67 g

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

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0.72%0.23g

Saturated Fat

4.27%1.37g

0.23 gvs1.37 g

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

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5.4%0.086g

Omega 3

4.17%0.067g

0.086 gvs0.067 g

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

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1.66%0.28g

Omega 6

0.39%0.067g

0.28 gvs0.067 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

84.6%110g

113 gvs110 g

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

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11.3%8.2g

Sugars

110%80g

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

8.2 gvs80 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

79%30g

10.3 gvs30 g

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

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23.6%13.2g

Protein

65%36.3g

13.2 gvs36.3 g

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

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Vitamins

Baked Red Potatoesvs Boiled Pumpkin Flowers

0.64%5.75μg

Vitamin A

322%2900μg

RAE, retinol activity equivalents

5.75 μgvs2900 μg

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

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34.5%0.41mg

Vitamin B1

50%0.6mg

Thiamine

0.41 mgvs0.6 mg

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

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22%0.29mg

Vitamin B2

82%1.07mg

Riboflavin

0.29 mgvs1.07 mg

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

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57.3%9.17mg

Vitamin B3

64.6%10.3mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs10.3 mg

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

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39%1.96mg

Vitamin B5

Pantothenic acid

1.96 mgvsNA mg

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

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94%1.2mg

Vitamin B6

128%1.67mg

Pyridoxine

1.2 mgvs1.67 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

342%1367μg

Folates and Folic Acid

155 μgvs1367 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

185%167mg

Ascorbic acid

72.4 mgvs167 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

8.9%1.33mg

Tocopherols and Tocotrienols

0.46 mgvs1.33 mg

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

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13.4%16μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

16 μgvs0 μg

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

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Minerals

Baked Red Potatoesvs Boiled Pumpkin Flowers

5.17%51.7mg

Calcium

123%1233mg

51.7 mgvs1233 mg

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

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111%1mg

Copper

370%3.33mg

1 mgvs3.33 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

367%29.3mg

4.02 mgvs29.3 mg

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

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38.3%161mg

Magnesium

198%833mg

161 mgvs833 mg

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

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43.2%0.99mg

Manganese

0.99 mgvsNA 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%1133mg

414 mgvs1133 mg

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

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92%3132mg

Potassium

104%3533mg

3132 mgvs3533 mg

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

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Selenium

42.4%23.3μg

NA μgvs23.3 μg

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

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4.6%69mg

Sodium

13.3%200mg

69 mgvs200 mg

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

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21%2.3mg

Zinc

30.3%3.33mg

2.3 mgvs3.33 mg

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

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12%441g

Water

85.8%3173g

441 gvs3173 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 Pumpkin Flowers:

Baked Whole Red Potatoes have more Vitamin K than Boiled and Drained Pumpkin Flowers.
While Boiled and Drained Pumpkin Flowers contain 504.6 times more Vitamin A, 1.5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B6, 8.8 times more Vitamin B9, 2.3 times more Vitamin C and 2.9 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Pumpkin Flowers have similar amounts of Vitamin B3 per 500 kcal.
Both Baked Whole Red Potatoes as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Boiled Pumpkin Flowers:

Boiled and Drained Pumpkin Flowers contain 23.8 times more Calcium, 3.3 times more Copper, 7.3 times more Iron, 5.2 times more Magnesium, 2.7 times more Phosphorus, 2.9 times more Sodium, 1.5 times more Zinc and 7.2 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Pumpkin Flowers have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 1.3 times more Omega 3 than Boiled and Drained Pumpkin Flowers.
While Boiled and Drained Pumpkin Flowers contain 9.7 times more Sugars, 2.9 times more Fiber and 2.7 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Pumpkin Flowers have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Red Potatoes as well as Boiled and Drained Pumpkin Flowers 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 Pumpkin FlowersVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Pumpkin LeavesBoiled Pumpkin FlowersVS Pumpkin Leaves

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Boiled Pumpkin Flowers

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Boiled Pumpkin Flowers?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: