Comparing Nutrients in 1 pound Balsam-pear , Leafy Tips VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Balsam-pear , Leafy Tips	Baked Potato Flesh	Recommended Dietary Allowance
Energy	4.7% 136kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	43% 24g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	44% 395μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.4% 0.82mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	105% 1.37mg	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	145% 581μg	10.2% 41μg	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	444% 399mg	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	38% 381mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	108% 0.98mg	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	116% 9.25mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	31.8% 0.73mg	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	64% 449mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	81% 2758mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 405g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Balsam-pear , Leafy Tips versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Balsam-pear , Leafy Tips vs Baked Potato Flesh:

• 1 pound of Balsam-pear , Leafy Tips has more Vitamin A, 1.7 times more Vitamin B1, 17.2 times more Vitamin B2, 2.7 times more Vitamin B6, 14.2 times more Vitamin B9 and 6.9 times more Vitamin C than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Vitamin B3 and 8.8 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 1 pound of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Balsam-pear , Leafy Tips as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Balsam-pear , Leafy Tips vs Baked Potato Flesh:

• 1 pound of Balsam-pear , Leafy Tips has 16.8 times more Calcium, 5.8 times more Iron, 3.4 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus and 1.6 times more Potassium than Baked Potato Flesh.
• Both Balsam-pear , Leafy Tips and Baked Potato Flesh contain similar levels of Copper, Zinc and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Balsam-pear , Leafy Tips as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Balsam-pear , Leafy Tips has 2.7 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.1 times more Energy and 6.6 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• 1 pound of Balsam-pear , Leafy Tips provide inadequate amounts of Energy