Comparing Nutrients in 100 calories Boiled Waxgourd with SaltVS Baked White Potatoes

Weight per 100 calories

Boiled Waxgourd with Salt

909g

Baked White Potatoes

109g

Baked Whole White Potatoes have 8.4 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is average in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Waxgourd with Salt or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs Baked White Potatoes

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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1.87%1.8g

Fat

0.17%0.16g

1.8 gvs0.16 g

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

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0.45%0.15g

Saturated Fat

0.14%0.043g

0.15 gvs0.043 g

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

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Omega 3

1%0.016g

NA gvs0.016 g

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

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4.7%0.8g

Omega 6

0.31%0.053g

0.8 gvs0.053 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%22.3g

Carbohydrate

17.6%23g

22.3 gvs23 g

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

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14.8%10.7g

Sugars

2.3%1.66g

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

10.7 gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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24%9.1g

Fiber

6%2.3g

9.1 gvs2.3 g

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

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6.5%3.64g

Protein

4.08%2.3g

3.64 gvs2.3 g

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

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Vitamins

Boiled Waxgourd with Saltvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

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

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25.8%0.31mg

Vitamin B1

4.35%0.052mg

Thiamine

0.31 mgvs0.052 mg

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

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0.7%0.009mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.009 mgvs0.047 mg

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

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22%3.5mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs1.66 mg

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

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22%1.1mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

1.1 mgvs0.42 mg

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

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22.4%0.29mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.29 mgvs0.23 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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9.1%36.4μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

36.4 μgvs41.3 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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106%95mg

Vitamin C

15.2%13.7mg

Ascorbic acid

95 mgvs13.7 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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4.85%0.73mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.73 mgvs0.043 mg

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

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21.2%25.5μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

25.5 μgvs2.93 μg

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

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Minerals

Boiled Waxgourd with Saltvs Baked White Potatoes

16.4%164mg

Calcium

1.1%11mg

164 mgvs11 mg

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

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22.2%0.2mg

Copper

15.3%0.14mg

0.2 mgvs0.14 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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43%3.45mg

Iron

8.7%0.7mg

3.45 mgvs0.7 mg

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

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21.6%91mg

Magnesium

7%29.3mg

91 mgvs29.3 mg

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

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22%0.51mg

Manganese

8.93%0.21mg

0.51 mgvs0.21 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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22%155mg

Phosphorus

11.6%81.5mg

155 mgvs81.5 mg

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

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1.34%45.5mg

Potassium

17.4%591mg

45.5 mgvs591 mg

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

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3.3%1.8μg

Selenium

0.99%0.54μg

1.8 μgvs0.54 μg

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

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208%3118mg

Sodium

0.51%7.6mg

3118 mgvs7.6 mg

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

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48.8%5.36mg

Zinc

3.46%0.38mg

5.36 mgvs0.38 mg

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

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23.6%873g

Water

2.2%82g

873 gvs82 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 Boiled Waxgourd with Salt vs Baked White Potatoes:

Boiled and Drained Waxgourd with Salt has 5.9 times more Vitamin B1, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 7 times more Vitamin C, 16.7 times more Vitamin E and 8.7 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.1 times more Vitamin B2 than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 100 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Waxgourd with Salt vs Baked White Potatoes:

Boiled and Drained Waxgourd with Salt has 15.1 times more Calcium, 1.4 times more Copper, 5 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 3.3 times more Selenium, 409.8 times more Sodium, 14.1 times more Zinc and 10.7 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 13 times more Potassium than Boiled and Drained Waxgourd with Salt.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Waxgourd with Salt has 11.2 times more Fat, 15 times more Omega 6, 6.5 times more Sugars, 4 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
Both Boiled and Drained Waxgourd with Salt and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltBaked White PotatoesVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Boiled Waxgourd with SaltVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Waxgourd with Salt or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: