Comparing Nutrients in 100 calories Boiled White Gourd-flowered VS Baked Potato Flesh

Weight per 100 calories

• Boiled White Gourd-flowered: 667g
• Baked Potato Flesh: 108g

Baked Potatoes Flesh no Salt have 6.2 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is average in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled White Gourd-flowered	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	18% 23g	130g per day for Men 19-50 years
Sugars	NA	2.52% 1.83g	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	21% 8g	4.24% 1.6g	38g per day for Men 19-50 years
Protein	7.14% 4g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	25% 0.32mg	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	6.67% 26.7μg	2.4% 9.68μg	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	63% 56.7mg	15.3% 13.8mg	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	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	16% 160mg	0.54% 5.38mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	25.7% 0.23mg	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	21% 1.67mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	7.53% 0.17mg	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	12.4% 86.7mg	7.7% 53.8mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	0.59% 0.32μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	0.36% 5.38mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	17% 635g	2.2% 81g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Baked Potato Flesh Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered or Baked Potato Flesh?

Lets compare vitamin content per 100 calories of Boiled White Gourd-flowered vs Baked Potato Flesh:

• 100 calories of Boiled White Gourd-flowered have 1.7 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B9 and 4.1 times more Vitamin C than Baked Potato Flesh.
• While 100 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B6 than Boiled and Drained White Gourd-flowered .
• 100 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Boiled and Drained White Gourd-flowered as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled White Gourd-flowered vs Baked Potato Flesh:

• 100 calories of Boiled White Gourd-flowered have 29.8 times more Calcium, 4.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium, 4.1 times more Selenium, 15 times more Zinc and 7.8 times more Water than Baked Potato Flesh.
• While 100 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Copper than Boiled and Drained White Gourd-flowered .
• 100 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Gourd-flowered have 5 times more Fiber and 1.9 times more Protein than Baked Potato Flesh.
• Both Boiled White Gourd-flowered and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled and Drained White Gourd-flowered as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 100 calories.