Comparing Nutrients in 100 calories Baked White Potatoes VS Balsam-pear , Pods

Weight per 100 calories

• Baked White Potatoes: 109g
• Balsam-pear , Pods: 588g

Baked White Potatoes have 5.4 times more energy per 100g than Balsam-pear , Pods. It has average energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Baked White Potatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	NA	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	NA	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	19.5% 0.25mg	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	10.3% 41.3μg	106% 424μg	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	15.2% 13.7mg	549% 494mg	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	0.29% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	1.1% 11mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	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	8.7% 0.7mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	22.8% 0.52mg	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	11.6% 81.5mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	2.2% 82g	15% 553g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Balsam-pear , Pods:

• Raw Balsam-pear , Pods contain 129.9 times more Vitamin A, 4.5 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 10.3 times more Vitamin B9 and 36.1 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Balsam-pear , Pods have similar amounts of Vitamin B6 per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Balsam-pear , Pods:

• Raw Balsam-pear , Pods contain 10.3 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus, 2.9 times more Potassium, 2.2 times more Selenium, 3.9 times more Sodium, 12.4 times more Zinc and 6.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Pods contain 6.1 times more Fat, 7.2 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.