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

Weight per 500 calories

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

Baked Red Potatoes have 6.2 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Baked Red Potatoes	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.9% 0.32g	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	93% 121g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	NA	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	47% 18g	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	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	White Gourd-flowered	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	103% 0.93mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	102% 2.36mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	227% 25mg	11mg per day for Men 19-50 years
Water	12% 441g	92% 3412g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered contains 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 5 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw White Gourd-flowered have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs White Gourd-flowered :

• Raw White Gourd-flowered contains 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 Baked Whole Red Potatoes and Raw White Gourd-flowered have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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