Comparing Nutrients in 14 ounces Boiled White Gourd-flowered VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled White Gourd-flowered	Baked Potato Flesh	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	11.3% 14.6g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	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	12.5% 4.76g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	3.97% 16μg	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	37.5% 33.7mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9.53% 95mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	12.4% 0.99mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	7.37% 51.6mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled White Gourd-flowered 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 White Gourd-flowered vs Baked Potato Flesh:

• 14 oz of Baked Potatoes Flesh no Salt contain 3.6 times more Vitamin B1, 3.6 times more Vitamin B3, 3.9 times more Vitamin B5, 7.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• 14 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B9
• Both Boiled and Drained White Gourd-flowered as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled White Gourd-flowered vs Baked Potato Flesh:

• 14 ounces of Boiled White Gourd-flowered have 4.8 times more Calcium, 2.4 times more Zinc and 1.3 times more Water than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 8.3 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus and 2.3 times more Potassium than Boiled and Drained White Gourd-flowered .
• 14 ounces of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Boiled and Drained White Gourd-flowered as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Baked Potatoes Flesh no Salt contain 6.2 times more Energy, 5.8 times more Carbohydrate, 1.3 times more Fiber and 3.3 times more Protein than Boiled and Drained White Gourd-flowered .
• 14 ounces of Boiled White Gourd-flowered provide inadequate amounts of Energy and Protein
• Both Boiled and Drained White Gourd-flowered as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 14 ounces.