Comparing Nutrients in 500 calories Boiled White Gourd-flowered VS Baked Potato Flesh

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 6.2 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is average in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled White Gourd-flowered	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	105% 40g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	35.7% 20g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	124% 1.6mg	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	33.3% 133μg	12% 48.4μg	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	315% 283mg	76.5% 69mg	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	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	80% 800mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	128% 1.16mg	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	104% 8.33mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	37.6% 0.87mg	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% 433mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	86% 3177g	11% 405g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Boiled White Gourd-flowered vs Baked Potato Flesh:

• 500 calories of Boiled White Gourd-flowered have 1.7 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B9 and 4.1 times more Vitamin C than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B6 than Boiled and Drained White Gourd-flowered .
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Boiled and Drained White Gourd-flowered as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Gourd-flowered vs Baked Potato Flesh:

• 500 calories of Boiled White Gourd-flowered have 29.8 times more Calcium, 4.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium, 4.1 times more Selenium, 15 times more Zinc and 7.8 times more Water than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Copper than Boiled and Drained White Gourd-flowered .
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 5 times more Fiber and 1.9 times more Protein than Baked Potato Flesh.
• Both Boiled White Gourd-flowered and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 500 calories.