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Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy TipsVS Baked White Potatoes

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips
294g
Baked White Potatoes
109g

Baked Whole White Potatoes have 2.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is average in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips
34%
4%
62%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.61%0.59g
Fat
0.17%0.16g
0.59 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.29%0.094g
Saturated Fat
0.14%0.043g
0.094 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12%0.19g
Omega 3
1%0.016g
0.19 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.21%0.035g
Omega 6
0.31%0.053g
0.035 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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15%19.6g
Carbohydrate
17.6%23g
19.6 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
4.2%3.06g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.06 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
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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NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.7%5.6g
Fiber
6%2.3g
5.6 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
19%10.6g
Protein
4.08%2.3g
10.6 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

39.5%356μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
356 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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36%0.43mg
Vitamin B1
4.35%0.052mg
Thiamine
0.43 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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64%0.83mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.83 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.3%2.93mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
2.93 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.53%0.18mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.18 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
172%2.24mg
Vitamin B6
17.6%0.23mg
Pyridoxine
2.24 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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64.7%259μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
259 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
182%164mg
Vitamin C
15.2%13.7mg
Ascorbic acid
164 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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28.4%4.26mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
4.26 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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400%480μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
480 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12.4%124mg
Calcium
1.1%11mg
124 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.7%0.59mg
Copper
15.3%0.14mg
0.59 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
37.5%3mg
Iron
8.7%0.7mg
3 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66%276mg
Magnesium
7%29.3mg
276 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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68.5%1.58mg
Manganese
8.93%0.21mg
1.58 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
32.4%226mg
Phosphorus
11.6%81.5mg
226 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1771mg
Potassium
17.4%591mg
1771 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.8%2.65μg
Selenium
0.99%0.54μg
2.65 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.55%38.2mg
Sodium
0.51%7.6mg
38.2 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
8.02%0.88mg
Zinc
3.46%0.38mg
0.88 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.05%261g
Water
2.2%82g
261 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 Balsam-pear , Leafy Tips vs Baked White Potatoes:
Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: