Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips VS Baked White Potatoes

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips: 882g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 2.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is average in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	53% 68.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.18g	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	44% 16.8g	18% 6.85g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	119% 1068μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.78mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	516% 6.7mg	53% 0.69mg	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	194% 776μg	31% 124μg	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	545% 491mg	45.7% 41mg	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	85.3% 12.8mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1199% 1439μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Baked White Potatoes	Recommended Dietary Allowance
Calcium	37% 371mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	46% 0.41mg	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	113% 9mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	197% 829mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	26.8% 0.62mg	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	97% 679mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	156% 5312mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	21% 783g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips vs Baked White Potatoes:

• Boiled and Drained Balsam-pear , Leafy Tips have 327.4 times more Vitamin A, 8.3 times more Vitamin B1, 17.7 times more Vitamin B2, 1.8 times more Vitamin B3, 9.7 times more Vitamin B6, 6.3 times more Vitamin B9, 11.9 times more Vitamin C, 98.1 times more Vitamin E and 163.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips vs Baked White Potatoes:

• Boiled and Drained Balsam-pear , Leafy Tips have 11.4 times more Calcium, 4.3 times more Copper, 4.3 times more Iron, 9.4 times more Magnesium, 7.7 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium, 4.9 times more Selenium, 5 times more Sodium, 2.3 times more Zinc and 3.2 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Balsam-pear , Leafy Tips have 11.7 times more Omega 3, 1.8 times more Sugars, 2.4 times more Fiber and 4.6 times more Protein than Baked Whole White Potatoes.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.