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

Weight per 500 calories

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

Baked Red Potatoes have 4.6 times more energy per 100g than Boiled Balsam-pear , Pods. It has average energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Baked Red Potatoes	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	87.4% 114g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	70.8% 51.3g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	139% 52.6g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	83% 1.08mg	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	38.8% 155μg	336% 1342μg	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	80.5% 72.4mg	965% 868mg	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	3.07% 0.46mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	96% 0.87mg	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	50.3% 4.02mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	98% 2.26mg	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	59% 414mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	NA	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	12% 441g	67% 2472g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.2 times more Vitamin B3 than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 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 Baked Whole Red Potatoes and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B6 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Boiled Balsam-pear , Pods:

• Boiled and Drained Balsam-pear , Pods contain 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 Baked Whole Red Potatoes and Boiled and Drained Balsam-pear , Pods have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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