Comparing Nutrients in 500 calories Balsam-pear , Leafy Tips VS Baked Red Potatoes

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 2.9 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is average in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 500 calories - Balsam-pear , Leafy Tips or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Balsam-pear , Leafy Tips	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	NA	27.2% 10.3g	38g per day for Men 19-50 years
Protein	158% 88.3g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	161% 1450μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	94% 1.2mg	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	533% 2133μg	38.8% 155μg	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	1630% 1467mg	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	140% 1400mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	111% 1mg	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	425% 34mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	43.2% 0.99mg	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	236% 1650mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	NA	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Balsam-pear , Leafy Tips vs Baked Red Potatoes:

• Raw Balsam-pear , Leafy Tips have 252.3 times more Vitamin A, 7.3 times more Vitamin B1, 21 times more Vitamin B2, 2 times more Vitamin B3, 11 times more Vitamin B6, 13.7 times more Vitamin B9 and 20.3 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Balsam-pear , Leafy Tips vs Baked Red Potatoes:

• Raw Balsam-pear , Leafy Tips have 27.1 times more Calcium, 3.4 times more Copper, 8.5 times more Iron, 8.8 times more Magnesium, 9 times more Manganese, 4 times more Phosphorus, 3.2 times more Potassium, 2.7 times more Sodium, 2.2 times more Zinc and 3.4 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Leafy Tips have 13.3 times more Fat and 6.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.