Comparing Nutrients in 14 ounces Boiled Balsam-pear , Leafy Tips VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Baked Potato Flesh	Recommended Dietary Allowance
Energy	4.65% 135kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	9.3% 6.75g	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	20% 7.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	53.4% 480μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.6% 0.58mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	92% 1.2mg	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	87.3% 349μg	8.93% 35.7μg	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	245% 221mg	56.4% 51mg	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	38.4% 5.75mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	539% 647μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	16.7% 167mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	95% 0.85mg	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	50.6% 4.05mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	27.8% 0.64mg	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	43.7% 306mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	70.3% 2389mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.5% 352g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Balsam-pear , Leafy Tips versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Leafy Tips vs Baked Potato Flesh:

• 14 ounces of Boiled Balsam-pear , Leafy Tips have more Vitamin A, 1.4 times more Vitamin B1, 13.4 times more Vitamin B2, 2.5 times more Vitamin B6, 9.8 times more Vitamin B9, 4.3 times more Vitamin C, 36.3 times more Vitamin E and 543.7 times more Vitamin K than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin B3 and 9.3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• 14 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Leafy Tips vs Baked Potato Flesh:

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 8.4 times more Calcium, 2.9 times more Iron, 3.8 times more Magnesium, 3.3 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Potassium than Baked Potato Flesh.
• Both Boiled Balsam-pear , Leafy Tips and Baked Potato Flesh contain similar levels of Copper, Zinc and Water per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 6.5 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 2.7 times more Energy, 3.2 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
• 14 ounces of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Energy
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 14 ounces.