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

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 5.1 times more energy per unit of mass than Raw Balsam-pear , Pods, which is average in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	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	1.03% 1g	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	16.7% 21.8g	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	43.3% 16.5g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	106% 424μg	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	549% 494mg	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 , Pods	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 112mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	31.6% 2.53mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	26% 182mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	NA	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	15% 553g	2.4% 88g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 122.8 times more Vitamin A, 2.8 times more Vitamin B1, 4.1 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 13.6 times more Vitamin B9 and 34.1 times more Vitamin C than Baked Whole Red Potatoes.
• Both Raw Balsam-pear , Pods and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw 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 Balsam-pear , Pods vs Baked Red Potatoes:

• Raw Balsam-pear , Pods have 10.8 times more Calcium, 3.1 times more Iron, 3.1 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium, 2.1 times more Sodium, 10.2 times more Zinc and 6.3 times more Water than Baked Whole Red Potatoes.
• Both Raw Balsam-pear , Pods and Baked Whole Red Potatoes have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Pods have 5.8 times more Fat, 8 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
• Both Raw Balsam-pear , Pods and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Balsam-pear , Pods as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.