Comparing Nutrients in 100 calories Boiled White Gourd-flowered with Salt VS Potato Skin

Weight per 100 calories

• Boiled White Gourd-flowered with Salt: 769g
• Potato Skin: 172g

Raw Potato Skin has 4.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered with Salt or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.048% 0.015g	0.14% 0.045g	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	0.41% 0.069g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.3% 9.23g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	31.7% 0.41mg	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	7.7% 30.8μg	7.33% 29.3μg	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	72.6% 65.4mg	22% 19.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	18.5% 185mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	81% 0.73mg	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	24% 1.92mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	45% 1.04mg	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	14.3% 100mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	122% 1831mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	20% 733g	3.9% 144g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered With Salt VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered with Salt or Potato Skin?

Lets compare vitamin content per 100 calories of Boiled White Gourd-flowered with Salt vs Potato Skin:

• 100 calories of Boiled White Gourd-flowered with Salt have 6.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.3 times more Vitamin C than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 1.4 times more Vitamin B6 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Potato Skin provide similar amounts of Vitamin B9 per 100 calories.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled White Gourd-flowered with Salt vs Potato Skin:

• 100 calories of Boiled White Gourd-flowered with Salt have 3.6 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium, 3 times more Selenium, 106.2 times more Sodium, 8.9 times more Zinc and 5.1 times more Water than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 3.6 times more Copper, 2.9 times more Iron and 2 times more Manganese than Boiled and Drained White Gourd-flowered with Salt.
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Gourd-flowered with Salt have 2.1 times more Fiber than Potato Skin.
• Both Boiled White Gourd-flowered with Salt and Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 100 calories.