Comparing Nutrients in 500 calories Boiled Balsam-pear , Pods with Salt VS Baked Potato Skin

Weight per 500 calories

• Boiled Balsam-pear , Pods with Salt: 2632g
• Baked Potato Skin: 253g

Baked Potato Skin has 10.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is above average in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods with Salt or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	NA	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	89.5% 116g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	4.88% 3.54g	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	139% 52.6g	52.5% 20g	38g per day for Men 19-50 years
Protein	39.5% 22g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	119% 1.55mg	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	336% 1342μg	14% 55.6μg	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	965% 868mg	38% 34mg	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	24.6% 3.7mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	3.58% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	23.7% 237mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	229% 2.06mg	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	125% 10mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	67.6% 1.56mg	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	135% 947mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	425% 6368mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	67% 2472g	3.23% 119g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Baked Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods with Salt or Baked Potato Skin?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Pods with Salt vs Baked Potato Skin:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 62.5 times more Vitamin A, 4.4 times more Vitamin B1, 5.2 times more Vitamin B2, 2.3 times more Vitamin B5, 24.2 times more Vitamin B9, 25.5 times more Vitamin C, 36.5 times more Vitamin E and 29.4 times more Vitamin K than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 1.4 times more Vitamin B6 than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Baked Potato Skin provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Pods with Salt vs Baked Potato Skin:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 2.8 times more Calcium, 3.9 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 5.8 times more Potassium, 120.1 times more Sodium, 16.4 times more Zinc and 20.7 times more Water than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 2.4 times more Copper and 1.8 times more Iron than Boiled and Drained Balsam-pear , Pods with Salt.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Baked Potato Skin lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 14.5 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Baked Potato Skin.
• Both Boiled Balsam-pear , Pods with Salt and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.