Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Pears

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pears	2%	2%	96%

Macro Nutrients

	Baked Red Potatoes	Pears	Recommended Dietary Allowance
Energy	30% 870kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	117% 152g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	134% 98g	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	6.07% 4.4g	88.6% 64.2g	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	% 5.5g	% 26g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 7.1g	g per day for Men 19-50 years
Fiber	47.4% 18g	81.6% 31g	38g per day for Men 19-50 years
Protein	41% 23g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	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	60% 0.72mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	22.3% 0.29mg	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	67.5% 270μg	17.5% 70μg	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	140% 126mg	47.8% 43mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pears	Recommended Dietary Allowance
Calcium	9% 90mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	87.5% 7mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	21% 0.48mg	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	103% 720mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	20.7% 767g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pears per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Pears:

• 1 kilogram of Baked Red Potatoes has 6 times more Vitamin B1, 1.9 times more Vitamin B2, 9.9 times more Vitamin B3, 7 times more Vitamin B5, 7.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 2.9 times more Vitamin C than Pears.
• While 1 kg of Raw Pears contains 1.6 times more Vitamin K than Baked Whole Red Potatoes.
• 1 kilogram of Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Raw Pears have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Pears:

• 1 kilogram of Baked Red Potatoes has 2.1 times more Copper, 3.9 times more Iron, 4 times more Magnesium, 3.6 times more Manganese, 6 times more Phosphorus, 4.7 times more Potassium and 4 times more Zinc than Pears.
• Both Baked Red Potatoes and Pears contain similar levels of Water per one kilogram.
• 1 kilogram of Pears lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Raw Pears lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.5 times more Energy, 1.3 times more Carbohydrate and 6.4 times more Protein than Pears.
• While 1 kg of Raw Pears contains 6.8 times more Sugars, 14.6 times more Fructose and 1.7 times more Fiber than Baked Whole Red Potatoes.
• 1 kilogram of Pears provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Raw Pears provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.