Comparing Nutrients in 14 ounces Baked Potato Flesh VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Baked Potato Flesh	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	12.7% 369kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	13% 17g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	10.7% 7.74g	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	15.7% 5.95g	21% 7.94g	38g per day for Men 19-50 years
Protein	14% 7.78g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	12.5% 0.16mg	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	8.93% 35.7μg	50.6% 202μg	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	56.4% 51mg	146% 131mg	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	1.06% 0.16mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	14.6% 0.13mg	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	17.4% 1.4mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	15% 0.34mg	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	28.3% 198mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	8.1% 299g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Balsam-pear , Pods with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Baked Potato Flesh have 2.1 times more Vitamin B1, 5 times more Vitamin B3, 2.9 times more Vitamin B5 and 7.3 times more Vitamin B6 than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2.5 times more Vitamin B2, 5.7 times more Vitamin B9, 2.6 times more Vitamin C and 16 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 14 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Baked Potato Flesh have 6.5 times more Copper, 1.6 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus and 1.2 times more Potassium than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 48.4 times more Sodium and 2.7 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Balsam-pear , Pods with Salt contain similar levels of Iron and Water per 14 ounces.
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have 4.9 times more Energy, 5 times more Carbohydrate and 2.3 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein