Comparing Nutrients in 1 kilogram Baked Potato Skin VS Bartlett Pears

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Bartlett Pears	2%	2%	96%

Macro Nutrients

	Baked Potato Skin	Bartlett Pears	Recommended Dietary Allowance
Energy	68.3% 1980kcal	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	354% 461g	115% 150g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	208% 79g	81.6% 31g	38g per day for Men 19-50 years
Protein	76.6% 43g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Bartlett Pears	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	14% 17μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Bartlett Pears	Recommended Dietary Allowance
Calcium	34% 340mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	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	880% 70.4mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	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	144% 1010mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	12.8% 473g	22.7% 841g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin 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 Skin vs Bartlett Pears:

• 1 kilogram of Baked Potato Skin has 10.2 times more Vitamin B1, 4.1 times more Vitamin B2, 18.7 times more Vitamin B3, 20.4 times more Vitamin B5, 23.6 times more Vitamin B6, 3.7 times more Vitamin B9 and 3.1 times more Vitamin C than Bartlett Pears.
• While 1 kg of Raw Bartlett Pears contains 2.2 times more Vitamin K than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin K
• 1 kilogram of Bartlett Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Potato Skin 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 Skin vs Bartlett Pears:

• 1 kilogram of Baked Potato Skin has 3.8 times more Calcium, 10.5 times more Copper, 37.1 times more Iron, 7.2 times more Magnesium, 16.6 times more Manganese, 9.2 times more Phosphorus, 5.7 times more Potassium and 6.1 times more Zinc than Bartlett Pears.
• While 1 kg of Raw Bartlett Pears contains 1.8 times more Water than Baked Potato Skin.
• 1 kilogram of Bartlett Pears lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Potato Skin as well as Raw Bartlett Pears lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 3.1 times more Energy, 3.1 times more Carbohydrate, 2.5 times more Fiber and 11 times more Protein than Bartlett Pears.
• While 1 kg of Raw Bartlett Pears contains 6.9 times more Sugars than Baked Potato Skin.
• 1 kilogram of Bartlett Pears provide inadequate amounts of Protein