Comparing Nutrients in 100 calories Passion-fruit, Purple VS Baked Red Potatoes

Weight per 100 calories

• Passion-fruit, Purple: 103g
• Baked Red Potatoes: 115g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Passion-fruit, Purple or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Passion-fruit, Purple	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.064% 0.001g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	18.5% 24g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	28.2% 10.7g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	7.33% 66μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.66% 1.55mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.93% 0.1mg	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	3.6% 14.4μg	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	34.4% 31mg	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	0.14% 0.021mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	9.85% 0.089mg	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	20.6% 1.65mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 30mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	NA	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	10% 70mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	1.12% 0.62μg	NA	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	0.94% 0.1mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	2.03% 75g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Passion-fruit, Purple vs Baked Red Potatoes:

• Raw Passion-fruit, Purple has 57.4 times more Vitamin A, 2.3 times more Vitamin B2 and 2.1 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 4.5 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Passion-fruit, Purple as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Passion-fruit, Purple vs Baked Red Potatoes:

• Raw Passion-fruit, Purple has 2.1 times more Iron and 2.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Copper, 1.7 times more Potassium and 4.5 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole Red Potatoes have similar amounts of Calcium, Magnesium, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Passion-fruit, Purple has 7.5 times more Omega 6, 7 times more Sugars and 5.2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 16.7 times more Omega 3 than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Passion-fruit, Purple as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.