Comparing Nutrients in 500 calories White Gourd-flowered VS Baked Red Potatoes

Weight per 500 calories

• White Gourd-flowered: 3571g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 6.2 times more energy per unit of mass than Raw White Gourd-flowered , which is average in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - White Gourd-flowered or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	White Gourd-flowered	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	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	47% 18g	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

	White Gourd-flowered	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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

	White Gourd-flowered	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	93% 929mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	89.3% 7.14mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	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	66.3% 464mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	92% 3412g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Gourd-flowered vs Baked Red Potatoes:

• Raw White Gourd-flowered has 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 5 times more Vitamin C than Baked Whole Red Potatoes.
• Both Raw White Gourd-flowered and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw White Gourd-flowered 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 White Gourd-flowered vs Baked Red Potatoes:

• Raw White Gourd-flowered has 18 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 2.4 times more Manganese, 1.7 times more Potassium, 10.9 times more Zinc and 7.7 times more Water than Baked Whole Red Potatoes.
• Both Raw White Gourd-flowered and Baked Whole Red Potatoes have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Gourd-flowered has 1.7 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Raw White Gourd-flowered and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw White Gourd-flowered as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.