Comparing Nutrients in 300 calories Baked Red Potatoes VS Waxgourd

Weight per 300 calories

• Baked Red Potatoes: 345g
• Waxgourd: 2308g

Baked Red Potatoes have 6.7 times more energy per 100g than Waxgourd. It has average energy density when compared to other foods. Raw Waxgourd having very low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Waxgourd?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Waxgourd	10%	12%	78%

Macro Nutrients

	Baked Red Potatoes	Waxgourd	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	4.76% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	53.3% 69.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	176% 67g	38g per day for Men 19-50 years
Protein	14% 7.93g	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Waxgourd	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	61.4% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	62% 0.81mg	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	23.3% 93μg	29% 115μg	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	48.3% 43.4mg	333% 300mg	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Waxgourd	Recommended Dietary Allowance
Calcium	3.1% 31mg	44% 438mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	59% 0.53mg	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	30% 2.4mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	58% 1.34mg	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	35.5% 248mg	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	4.07% 138mg	3400mg per day for Men 19-50 years
Selenium	NA	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	171% 2562mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	128% 14mg	11mg per day for Men 19-50 years
Water	7.15% 264g	60% 2218g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Waxgourd:

• Raw Waxgourd contains 3.7 times more Vitamin B1, 14.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.9 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Waxgourd have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Baked Whole Red Potatoes as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Waxgourd:

• Baked Whole Red Potatoes have 13.6 times more Potassium than Raw Waxgourd.
• While Raw Waxgourd contains 14.1 times more Calcium, 3.8 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 61.9 times more Sodium, 10.2 times more Zinc and 8.4 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Waxgourd have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Waxgourd contains 8.9 times more Fat, 11.9 times more Omega 6 and 10.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Waxgourd have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Baked Whole Red Potatoes as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.