Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Pears, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Pears, canned, water pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	30% 870kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	60% 78g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	84% 61g	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	4% 2.9g	53.8% 39g	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	% 3.4g	% 19g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 3g	g per day for Men 19-50 years
Fiber	47.4% 18g	42% 16g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	10.8% 0.14mg	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	25% 100μg	2.5% 10μg	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	144% 130mg	11% 10mg	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	0.67% 0.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	5% 50mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	14.8% 0.34mg	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	63% 440mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	21% 770g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Pears, canned, water pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Pears, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Pears, canned, water pack, solids and liquids:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 13.3 times more Vitamin B1, 26.6 times more Vitamin B3, 23.6 times more Vitamin B5, 21.4 times more Vitamin B6, 10 times more Vitamin B9 and 13 times more Vitamin C than Pears, canned, water pack, solids and liquids.
• 1 kilogram of Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Pears, canned, water pack, solids and liquids:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 3.7 times more Copper, 1.5 times more Iron, 5.5 times more Magnesium, 4.1 times more Manganese, 6.3 times more Phosphorus, 7.2 times more Potassium and 3.3 times more Zinc than Pears, canned, water pack, solids and liquids.
• Both Boiled Potato Flesh, Cooked In Skin and Pears, canned, water pack, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Pears, canned, water pack, solids and liquids lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Pears, canned, water pack, solids and liquids lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 3 times more Energy, 2.6 times more Carbohydrate and 9.8 times more Protein than Pears, canned, water pack, solids and liquids.
• While 1 kg of Pears, canned, water pack, solids and liquids contains 6.7 times more Sugars and 13.4 times more Fructose than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Pears, canned, water pack, solids and liquids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Pears, canned, water pack, solids and liquids provide inadequate amounts of Energy and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Pears, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.