Comparing Nutrients in 100 calories Baked Red Potatoes VS Frozen Naranjilla Pulp

Weight per 100 calories

• Baked Red Potatoes: 115g
• Frozen Naranjilla Pulp: 400g

Baked Red Potatoes have 3.5 times more energy per 100g than Frozen Naranjilla Pulp. It has average energy density when compared to other foods. Frozen Naranjilla Pulp having very low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Frozen Naranjilla Pulp?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Naranjilla Pulp	6%	7%	87%

Macro Nutrients

	Baked Red Potatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	NA	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	18% 23.6g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	20.6% 15g	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	0.7% 0.51g	5.74% 4.16g	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	% 0.63g	% 3.96g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 6.88g	g per day for Men 19-50 years
Fiber	5.44% 2.07g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	12.4% 112μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	33% 0.43mg	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	7.76% 31μg	3% 12μg	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	16% 14.5mg	14.2% 13mg	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	0.61% 0.092mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	48.7% 58.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	12.4% 0.11mg	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	10% 0.8mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	11.7% 0.27mg	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% 82.8mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.4% 88g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Frozen Naranjilla Pulp:

• Baked Whole Red Potatoes have more Vitamin B2 and 2.6 times more Vitamin B9 than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 97.4 times more Vitamin A, 2.2 times more Vitamin B1, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 32.6 times more Vitamin E and 18.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Naranjilla Pulp have similar amounts of Vitamin C per 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Frozen Naranjilla Pulp:

• Baked Whole Red Potatoes have 1.8 times more Copper and 1.7 times more Phosphorus than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 3.1 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium and 4.2 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Naranjilla Pulp have similar amounts of Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have 1.5 times more Protein than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 9.1 times more Sugars, 8.2 times more Fructose and 2.1 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Naranjilla Pulp have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole Red Potatoes as well as Frozen Naranjilla Pulp have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.