Comparing Nutrients in 300 calories Waxgourd VS Baked White Potatoes

Weight per 300 calories

• Waxgourd: 2308g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 7.1 times more energy per unit of mass than Raw Waxgourd, which is average in comparison to other foods. Waxgourd having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Waxgourd	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.76% 4.6g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	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	53.3% 69.2g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	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	176% 67g	18% 6.85g	38g per day for Men 19-50 years
Protein	16.5% 9.23g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.54mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.4% 3.07mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	29% 115μg	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	333% 300mg	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	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Baked White Potatoes	Recommended Dietary Allowance
Calcium	44% 438mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	115% 9.23mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	62.6% 438mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	4.07% 138mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	171% 2562mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	60% 2218g	6.65% 246g	3700g per day for Men 19-50 years

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

• Raw Waxgourd has 5.9 times more Vitamin B1, 18.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 7.3 times more Vitamin C than Baked Whole White Potatoes.
• Both Raw Waxgourd and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Waxgourd as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Waxgourd has 13.4 times more Calcium, 1.3 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Selenium, 112.2 times more Sodium, 12.3 times more Zinc and 9 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 12.8 times more Potassium than Raw Waxgourd.

Comparison of macro-nutrients per 300 calories:

• Raw Waxgourd has 9.4 times more Fat, 12.6 times more Omega 6, 9.8 times more Fiber and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Raw Waxgourd and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Waxgourd as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.