Comparing Nutrients in 500 calories Baked White Potatoes VS Boiled White Gourd-flowered with Salt

Weight per 500 calories

• Baked White Potatoes: 544g
• Boiled White Gourd-flowered with Salt: 3846g

Baked White Potatoes have 7.1 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Baked White Potatoes	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	92% 119g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	121% 46g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	112% 1.46mg	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	51.6% 207μg	38.5% 154μg	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	76% 68.5mg	363% 327mg	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	1.45% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	43.5% 3.48mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	110% 2.54mg	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	58.2% 408mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	245% 27mg	11mg per day for Men 19-50 years
Water	11% 410g	99% 3666g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains 4.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.8 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Boiled White Gourd-flowered with Salt:

• Boiled and Drained White Gourd-flowered with Salt contains 17 times more Calcium, 1.4 times more Copper, 2.8 times more Iron, 2.9 times more Magnesium, 2.5 times more Manganese, 2.2 times more Potassium, 2.8 times more Selenium, 240.6 times more Sodium, 14.2 times more Zinc and 8.9 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Gourd-flowered with Salt contains 4 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.