Comparing Nutrients in 100 calories Boiled White Gourd-flowered with Salt VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Boiled White Gourd-flowered with Salt: 769g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 9.8 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is average 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 Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.048% 0.015g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	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% 20.6g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	5.4% 2.05g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.6% 65.4mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18.5% 185mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	NA	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	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	NA	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	NA	55μg per day for Men 19-50 years
Sodium	122% 1831mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	NA	11mg per day for Men 19-50 years
Water	20% 733g	1.45% 53.6g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered With Salt VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered with Salt or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 100 calories of Boiled White Gourd-flowered with Salt vs Frozen Roasted Potatoes with Salt:

• 100 calories of Boiled White Gourd-flowered with Salt have 48.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Boiled White Gourd-flowered with Salt vs Frozen Roasted Potatoes with Salt:

• 100 calories of Boiled White Gourd-flowered with Salt have 15.6 times more Calcium, 4.9 times more Iron, 3.7 times more Potassium, 7.8 times more Sodium and 13.7 times more Water than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Gourd-flowered with Salt have 4.5 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled White Gourd-flowered with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.