Comparing Nutrients in 500 calories Boiled Balsam-pear , Pods VS Baked Red Potatoes

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 4.6 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is average in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Balsam-pear , Pods	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	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	87.4% 114g	86.6% 113g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	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	139% 52.6g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	39.5% 22g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	336% 1342μg	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	965% 868mg	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	24.6% 3.7mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	23.7% 237mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	125% 10mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	135% 947mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	NA	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	67% 2472g	12% 441g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 27.5 times more Vitamin A, 3.2 times more Vitamin B1, 4.9 times more Vitamin B2, 2.6 times more Vitamin B5, 8.6 times more Vitamin B9, 12 times more Vitamin C, 8 times more Vitamin E and 7.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Boiled and Drained Balsam-pear , Pods and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Balsam-pear , Pods 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 Boiled Balsam-pear , Pods vs Baked Red Potatoes:

• Boiled and Drained Balsam-pear , Pods have 4.6 times more Calcium, 2.5 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Potassium, 2.3 times more Sodium, 8.8 times more Zinc and 5.6 times more Water than Baked Whole Red Potatoes.
• Both Boiled and Drained Balsam-pear , Pods and Baked Whole Red Potatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Balsam-pear , Pods have 7.3 times more Omega 6, 6.2 times more Sugars, 5.1 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3 than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.