Comparing Nutrients in 300 calories Boiled White Gourd-flowered VS Baked Potato Skin

Weight per 300 calories

• Boiled White Gourd-flowered: 2000g
• Baked Potato Skin: 152g

Baked Potato Skin has 13.2 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is above average in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled White Gourd-flowered or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled White Gourd-flowered	Baked Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	NA	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.29% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	NA	2.93% 2.12g	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	63% 24g	31.5% 12g	38g per day for Men 19-50 years
Protein	21.4% 12g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	71.6% 0.93mg	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	20% 80μg	8.33% 33.3μg	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	189% 170mg	22.7% 20.5mg	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	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Baked Potato Skin	Recommended Dietary Allowance
Calcium	48% 480mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	138% 1.24mg	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	62.5% 5mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	40.6% 0.93mg	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	37% 260mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	1.94% 71.7g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Baked Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled White Gourd-flowered or Baked Potato Skin?

Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered vs Baked Potato Skin:

• 300 calories of Boiled White Gourd-flowered have 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B9 and 8.3 times more Vitamin C than Baked Potato Skin.
• Both Boiled White Gourd-flowered and Baked Potato Skin provide similar amounts of Vitamin B6 per 300 calories.
• Both Boiled and Drained White Gourd-flowered as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled White Gourd-flowered vs Baked Potato Skin:

• 300 calories of Boiled White Gourd-flowered have 9.3 times more Calcium, 3.4 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 3.9 times more Potassium, 3.8 times more Selenium, 18.9 times more Zinc and 26.6 times more Water than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 2.4 times more Copper and 2.1 times more Iron than Boiled and Drained White Gourd-flowered .
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Gourd-flowered have 2 times more Fiber and 1.8 times more Protein than Baked Potato Skin.
• Both Boiled White Gourd-flowered and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained White Gourd-flowered as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 300 calories.