Comparing Nutrients in 1 pound Baked Red Potatoes VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Baked Red Potatoes	Dishcloth Gourd	Recommended Dietary Allowance
Energy	13.6% 395kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	15% 19.7g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	12.6% 9.16g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	13% 5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	15% 0.2mg	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	30.6% 122μg	7.94% 31.8μg	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	63.5% 57mg	60.5% 54.4mg	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	2.4% 0.36mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	17.6% 0.16mg	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	39.7% 3.18mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	18% 0.42mg	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	46.7% 327mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Dishcloth Gourd per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Dishcloth Gourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Dishcloth Gourd:

• 1 pound of Baked Red Potatoes has 1.4 times more Vitamin B1, 4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 4 times more Vitamin K than Dishcloth Gourd.
• Both Baked Red Potatoes and Dishcloth Gourd provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• 1 pound of Dishcloth Gourd have insufficient amounts of Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Dishcloth Gourd:

• 1 pound of Baked Red Potatoes has 5 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 3.9 times more Potassium and 5.7 times more Zinc than Dishcloth Gourd.
• While 1 lb of Raw Dishcloth Gourd contains 2.2 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Dishcloth Gourd contain similar levels of Water per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 pound of Dishcloth Gourd lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 4.4 times more Energy, 4.5 times more Carbohydrate, 1.6 times more Fiber and 1.9 times more Protein than Dishcloth Gourd.
• While 1 lb of Raw Dishcloth Gourd contains 1.4 times more Sugars than Baked Whole Red Potatoes.
• 1 pound of Dishcloth Gourd provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Raw Dishcloth Gourd provide inadequate amounts of Omega 6 in one pound.