Comparing Nutrients in 100 calories Baked White Potatoes VS Red Anjou Pears

Weight per 100 calories

• Baked White Potatoes: 109g
• Red Anjou Pears: 161g

Baked White Potatoes have 1.5 times more energy per 100g than Red Anjou Pears. It has average energy density when compared to other foods. Raw Red Anjou Pears having low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Red Anjou Pears?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Baked White Potatoes	Red Anjou Pears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	NA	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	18.5% 24g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	21.2% 15.4g	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	0.54% 0.39g	14.4% 10.5g	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	% 0.68g	% 4.4g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.42g	g per day for Men 19-50 years
Fiber	6% 2.3g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	0.95% 0.53g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	3.47% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	4.84% 0.063mg	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	10.3% 41.3μg	2.82% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	9.3% 8.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Red Anjou Pears	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.77% 17.7mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	12.5% 0.11mg	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	8.7% 0.7mg	3.83% 0.31mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	3.93% 0.09mg	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	11.6% 81.5mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	5.83% 198mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0.29% 0.16μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.11% 1.6mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.2% 82g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Red Anjou Pears:

• Baked Whole White Potatoes have 2.7 times more Vitamin B1, 6.4 times more Vitamin B3, 4.9 times more Vitamin B5, 3.6 times more Vitamin B6, 3.7 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 4.5 times more Vitamin E and 2.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Red Anjou Pears have similar amounts of Vitamin B2 per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Red Anjou Pears have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Red Anjou Pears:

• Baked Whole White Potatoes have 1.2 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 3.9 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 1.6 times more Calcium and 1.7 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Red Anjou Pears have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 4.3 times more Protein than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 9.3 times more Sugars, 26.7 times more Fructose and 2.1 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Red Anjou Pears have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Red Anjou Pears have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.