Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods VS Baked Red Potatoes

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 4.6 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is average in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Balsam-pear , Pods	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	17.5% 22.7g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	14% 10.3g	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	27.7% 10.5g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	67% 268μg	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	193% 174mg	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	4.9% 0.74mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	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	25% 2mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	27% 189mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	13.4% 494g	2.4% 88g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 27.5 times more Vitamin A, 3.2 times more Vitamin B1, 4.9 times more Vitamin B2, 2.6 times more Vitamin B5, 8.6 times more Vitamin B9, 12 times more Vitamin C, 8 times more Vitamin E and 7.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Boiled and Drained Balsam-pear , Pods and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods 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 Boiled Balsam-pear , Pods vs Baked Red Potatoes:

• Boiled and Drained Balsam-pear , Pods have 4.6 times more Calcium, 2.5 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Potassium, 2.3 times more Sodium, 8.8 times more Zinc and 5.6 times more Water than Baked Whole Red Potatoes.
• Both Boiled and Drained Balsam-pear , Pods and Baked Whole Red Potatoes have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Balsam-pear , Pods have 7.3 times more Omega 6, 6.2 times more Sugars, 5.1 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3 than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.