Comparing Nutrients in 1 kilogram Pears, canned, water pack, solids and liquids VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, water pack, solids and liquids	2%	1%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pears, canned, water pack, solids and liquids	Baked White Potatoes	Recommended Dietary Allowance
Energy	10% 290kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	162% 211g	130g per day for Men 19-50 years
Sugars	84% 61g	21% 15.3g	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	53.8% 39g	4.97% 3.6g	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	% 19g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 3g	% 4g	g per day for Men 19-50 years
Fiber	42% 16g	55.3% 21g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, water pack, solids and liquids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	162% 2.1mg	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	2.5% 10μg	95% 380μg	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	11% 10mg	140% 126mg	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	5.33% 0.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, water pack, solids and liquids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4% 40mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	141% 1.27mg	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	26.3% 2.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	82% 1.9mg	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	10% 70mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 918g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pears, canned, water pack, solids and liquids vs Baked White Potatoes:

• Baked Whole White Potatoes contain 6 times more Vitamin B1, 4.3 times more Vitamin B2, 28.3 times more Vitamin B3, 17.4 times more Vitamin B5, 15.1 times more Vitamin B6, 38 times more Vitamin B9, 12.6 times more Vitamin C and 9 times more Vitamin K than Pears, canned, water pack, solids and liquids.
• Both Pears, canned, water pack, solids and liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Pears, canned, water pack, solids and liquids vs Baked White Potatoes:

• Pears, canned, water pack, solids and liquids have 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Calcium, 2.5 times more Copper, 3 times more Iron, 6.8 times more Magnesium, 5.6 times more Manganese, 10.7 times more Phosphorus, 10.3 times more Potassium and 3.9 times more Zinc than Pears, canned, water pack, solids and liquids.
• Both Pears, canned, water pack, solids and liquids as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pears, canned, water pack, solids and liquids have 4 times more Sugars and 10.8 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Energy, 2.7 times more Carbohydrate, 1.3 times more Fiber and 11.1 times more Protein than Pears, canned, water pack, solids and liquids.
• Both Pears, canned, water pack, solids and liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.