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

Weight per 300 calories

• Baked White Potatoes: 326g
• Balsam-pear , Leafy Tips: 1000g

Baked White Potatoes have 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.

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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Baked White Potatoes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	25.3% 33g	130g per day for Men 19-50 years
Sugars	6.9% 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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	NA	38g per day for Men 19-50 years
Protein	12.2% 6.85g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	26% 2.1mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	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	35% 245mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	6.65% 246g	24% 893g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 266.8 times more Vitamin A, 11.6 times more Vitamin B1, 25.8 times more Vitamin B2, 2.2 times more Vitamin B3, 11.7 times more Vitamin B6, 10.3 times more Vitamin B9 and 21.4 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Balsam-pear , Leafy Tips contain 25.8 times more Calcium, 4.9 times more Copper, 9.8 times more Iron, 9.7 times more Magnesium, 8.7 times more Manganese, 4 times more Phosphorus, 3.4 times more Potassium, 5.5 times more Selenium, 4.8 times more Sodium, 2.6 times more Zinc and 3.6 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2.1 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 14.1 times more Fat and 7.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.