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

Weight per 100 calories

• Balsam-pear , Leafy Tips: 333g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 2.9 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is average in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Balsam-pear , Leafy Tips	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.44% 11g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	2.27% 1.64g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.7% 0.51g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	NA	5.44% 2.07g	38g per day for Men 19-50 years
Protein	31.5% 17.7g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 427μg	7.76% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	326% 293mg	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	28% 280mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	85% 6.8mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	8.65% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	59.6% 2027mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	2.44% 36.7mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	8.04% 298g	2.4% 88g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 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.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Balsam-pear , Leafy Tips have 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:

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