Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Bartlett Pears

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Bartlett Pears	2%	2%	96%

Macro Nutrients

	Baked Potato Flesh	Bartlett Pears	Recommended Dietary Allowance
Energy	32% 930kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	115% 150g	130g per day for Men 19-50 years
Sugars	23.4% 17g	134% 97g	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	NA	93% 67.6g	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	NA	% 25g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	81.6% 31g	38g per day for Men 19-50 years
Protein	35% 19.6g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Bartlett Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	20% 0.26mg	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	22.5% 90μg	15% 60μg	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	142% 128mg	49% 44mg	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	2.67% 0.4mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Bartlett Pears	Recommended Dietary Allowance
Calcium	5% 50mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	86.7% 0.78mg	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	43.8% 3.5mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	16% 0.37mg	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	71.4% 500mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	22.7% 841g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Bartlett Pears per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Bartlett Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Bartlett Pears:

• 1 kilogram of Baked Potato Flesh has 8.8 times more Vitamin B1, 8.5 times more Vitamin B3, 13.2 times more Vitamin B5, 11.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.9 times more Vitamin C than Bartlett Pears.
• While 1 kg of Raw Bartlett Pears contains 12.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 1 kilogram of Bartlett Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Raw Bartlett Pears have insufficient amounts of Vitamin A and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Bartlett Pears:

• 1 kilogram of Baked Potato Flesh has 2.8 times more Copper, 1.8 times more Iron, 4.2 times more Magnesium, 4.4 times more Manganese, 4.5 times more Phosphorus, 3.9 times more Potassium and 3.6 times more Zinc than Bartlett Pears.
• Both Baked Potato Flesh and Bartlett Pears contain similar levels of Water per one kilogram.
• 1 kilogram of Bartlett Pears lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Bartlett Pears lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 1.5 times more Energy, 1.4 times more Carbohydrate and 5 times more Protein than Bartlett Pears.
• While 1 kg of Raw Bartlett Pears contains 5.7 times more Sugars and 2.1 times more Fiber than Baked Potatoes Flesh no Salt.
• 1 kilogram of Bartlett Pears provide inadequate amounts of Protein