Comparing Nutrients in 300 calories Baked Potato Flesh VS Balsam-pear , Leafy Tips

Weight per 300 calories

• Baked Potato Flesh: 323g
• Balsam-pear , Leafy Tips: 1000g

Baked Potato Flesh has 3.1 times more energy per 100g than Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Balsam-pear , Leafy Tips?

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	25.3% 33g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	NA	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	12.7% 4.84g	NA	38g per day for Men 19-50 years
Protein	11.3% 6.32g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	618% 8.03mg	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	7.26% 29μg	320% 1280μg	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	46% 41.3mg	978% 880mg	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	0.86% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	1.6% 16mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	223% 2mg	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	14% 1.13mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	233% 5.36mg	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	23% 161mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	6.58% 243g	24% 893g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Balsam-pear , Leafy Tips:

• 300 calories of Baked Potato Flesh have 2.8 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain more Vitamin A, 5.3 times more Vitamin B1, 53.4 times more Vitamin B2, 2.5 times more Vitamin B3, 8.3 times more Vitamin B6, 44.1 times more Vitamin B9 and 21.3 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Balsam-pear , Leafy Tips:

• 300 kcal of Raw Balsam-pear , Leafy Tips contain 52.1 times more Calcium, 2.9 times more Copper, 18.1 times more Iron, 10.5 times more Magnesium, 10.3 times more Manganese, 6.1 times more Phosphorus, 4.8 times more Potassium, 9.3 times more Selenium, 6.8 times more Sodium, 3.2 times more Zinc and 3.7 times more Water than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 2.1 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 21.4 times more Fat and 8.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.