Comparing Nutrients in 100 calories Baked Red PotatoesVS Balsam-pear , Leafy Tips

Weight per 100 calories

Baked Red Potatoes

115g

Balsam-pear , Leafy Tips

333g

Baked Red Potatoes have 2.9 times more energy per 100g than Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Balsam-pear , Leafy Tips?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Balsam-pear , Leafy Tips

52%

15%

33%

100 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Balsam-pear , Leafy Tips

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.18%0.17g

Fat

2.37%2.3g

0.17 gvs2.3 g

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

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0.14%0.046g

Saturated Fat

0.046 gvsNA g

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

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1.08%0.017g

Omega 3

0.017 gvsNA g

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

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0.33%0.056g

Omega 6

0.056 gvsNA 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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17.3%22.5g

Carbohydrate

8.44%11g

22.5 gvs11 g

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

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2.27%1.64g

Sugars

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

1.64 gvsNA g

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

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0.7%0.51g

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]

0.51 gvsNA g

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

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%0.63g

Glucose

0.63 gvsNA g

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

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%0.52g

Sucrose

0.52 gvsNA g

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

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5.44%2.07g

Fiber

2.07 gvsNA g

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

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4.72%2.64g

Protein

31.5%17.7g

2.64 gvs17.7 g

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

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Vitamins

Baked Red Potatoesvs Balsam-pear , Leafy Tips

0.13%1.15μg

Vitamin A

32.2%290μg

RAE, retinol activity equivalents

1.15 μgvs290 μg

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

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6.9%0.083mg

Vitamin B1

50.3%0.6mg

Thiamine

0.083 mgvs0.6 mg

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

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4.42%0.057mg

Vitamin B2

93%1.2mg

Riboflavin

0.057 mgvs1.2 mg

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

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11.5%1.83mg

Vitamin B3

23%3.7mg

Niacin, nicotinic acid, niacinamide

1.83 mgvs3.7 mg

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

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7.84%0.39mg

Vitamin B5

4.2%0.21mg

Pantothenic acid

0.39 mgvs0.21 mg

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

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18.7%0.24mg

Vitamin B6

206%2.68mg

Pyridoxine

0.24 mgvs2.68 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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7.76%31μg

Vitamin B9

107%427μg

Folates and Folic Acid

31 μgvs427 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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16%14.5mg

Vitamin C

326%293mg

Ascorbic acid

14.5 mgvs293 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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0.61%0.092mg

Vitamin E

Tocopherols and Tocotrienols

0.092 mgvsNA mg

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

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2.7%3.2μg

Vitamin K

Phytomenadione or phylloquinone

3.2 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Balsam-pear , Leafy Tips

1.03%10.3mg

Calcium

28%280mg

10.3 mgvs280 mg

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

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22.2%0.2mg

Copper

74.4%0.67mg

0.2 mgvs0.67 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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10%0.8mg

Iron

85%6.8mg

0.8 mgvs6.8 mg

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

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7.66%32mg

Magnesium

67.5%283mg

32 mgvs283 mg

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

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8.65%0.2mg

Manganese

77.7%1.8mg

0.2 mgvs1.8 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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12%82.8mg

Phosphorus

47%330mg

82.8 mgvs330 mg

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

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18.4%626mg

Potassium

59.6%2027mg

626 mgvs2027 mg

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

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Selenium

5.45%3μg

NA μgvs3 μg

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

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0.92%13.8mg

Sodium

2.44%36.7mg

13.8 mgvs36.7 mg

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

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4.18%0.46mg

Zinc

9.1%1mg

0.46 mgvs1 mg

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

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2.4%88g

Water

8.04%298g

88 gvs298 g

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

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Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Balsam-pear , Leafy Tips:

Baked Whole Red Potatoes have 1.9 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
While Raw Balsam-pear , Leafy Tips contain 252.3 times more Vitamin A, 7.3 times more Vitamin B1, 21 times more Vitamin B2, 2 times more Vitamin B3, 11 times more Vitamin B6, 13.7 times more Vitamin B9 and 20.3 times more Vitamin C than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Balsam-pear , Leafy Tips:

Raw Balsam-pear , Leafy Tips contain 27.1 times more Calcium, 3.4 times more Copper, 8.5 times more Iron, 8.8 times more Magnesium, 9 times more Manganese, 4 times more Phosphorus, 3.2 times more Potassium, 2.7 times more Sodium, 2.2 times more Zinc and 3.4 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

Baked Whole Red Potatoes have 2.1 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
While Raw Balsam-pear , Leafy Tips contain 13.3 times more Fat and 6.7 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 100 kcal.
Both Baked Whole Red Potatoes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltBalsam-pear , Leafy TipsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Boiled Balsam-pear , Leafy TipsBalsam-pear , Leafy TipsVS Boiled Balsam-pear , Leafy Tips

Compare Foods

Comparing Nutrients in 100 calories Baked Red PotatoesVS Balsam-pear , Leafy Tips

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Red Potatoes or Balsam-pear , Leafy Tips?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: