Comparing Nutrients in 7 ounces Baked White Potatoes VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Baked White Potatoes	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	22% 28.5g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	14% 10.3g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	15% 5.75g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	15% 0.2mg	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	19% 75.4μg	5.95% 24μg	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	27.8% 25mg	12.6% 11.3mg	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	0.53% 0.079mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	18.7% 0.17mg	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	16% 1.27mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	19.2% 0.44mg	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	21.3% 149mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.52% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Boiled Dishcloth Gourd:

• Baked Whole White Potatoes have 5.9 times more Vitamin B3, 2.1 times more Vitamin B6, 3.2 times more Vitamin B9, 2.2 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 1.3 times more Vitamin B5 and 6 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Dishcloth Gourd have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Boiled Dishcloth Gourd:

• Baked Whole White Potatoes have 1.5 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus, 1.2 times more Potassium and 2.1 times more Zinc than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Dishcloth Gourd have similar amounts of Calcium, Manganese and Water per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.6 times more Energy, 1.5 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 3.4 times more Sugars and 1.4 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.