Comparing Nutrients in 100 calories White Gourd-flowered VS Baked Red Potatoes

Weight per 100 calories

• White Gourd-flowered: 714g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 6.2 times more energy per unit of mass than Raw White Gourd-flowered , which is average in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - White Gourd-flowered or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	White Gourd-flowered	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	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	0.38% 0.064g	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	18.6% 24.2g	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	9.4% 3.57g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	10.7% 43μg	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	80% 72mg	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

	White Gourd-flowered	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	18.6% 186mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	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	18% 1.43mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	13.3% 93mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	18.4% 682g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of White Gourd-flowered vs Baked Red Potatoes:

• Raw White Gourd-flowered has 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 5 times more Vitamin C than Baked Whole Red Potatoes.
• Both Raw White Gourd-flowered and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw White Gourd-flowered 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 White Gourd-flowered vs Baked Red Potatoes:

• Raw White Gourd-flowered has 18 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 2.4 times more Manganese, 1.7 times more Potassium, 10.9 times more Zinc and 7.7 times more Water than Baked Whole Red Potatoes.
• Both Raw White Gourd-flowered and Baked Whole Red Potatoes have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw White Gourd-flowered has 1.7 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Raw White Gourd-flowered and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw White Gourd-flowered as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.