Comparing Nutrients in 1 kilogram Baked White Potatoes VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Baked White Potatoes	Bosc Pears	Recommended Dietary Allowance
Energy	31.7% 920kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	124% 161g	130g per day for Men 19-50 years
Sugars	21% 15.3g	141% 102g	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	4.97% 3.6g	77.8% 56.4g	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	% 6.3g	% 25g	g per day for Men 19-50 years
Sucrose	% 4g	% 21g	g per day for Men 19-50 years
Fiber	55.3% 21g	81.6% 31g	38g per day for Men 19-50 years
Protein	37.5% 21g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Bosc 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	40% 0.48mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	16% 0.21mg	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	95% 380μg	17.5% 70μg	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	140% 126mg	31% 28mg	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	22.5% 27μg	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Bosc Pears	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	116% 1.04mg	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	80% 6.4mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	20.4% 0.47mg	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	107% 750mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	22.5% 832g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 4 times more Vitamin B1, 1.9 times more Vitamin B2, 10.1 times more Vitamin B3, 6.7 times more Vitamin B5, 10 times more Vitamin B6, 5.4 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Bosc Pears.
• While Raw Bosc Pears contain 1.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Bosc Pears have insufficient amounts of Vitamin A and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Bosc Pears:

• Baked Whole White Potatoes have 1.2 times more Copper, 4.3 times more Iron, 3.9 times more Magnesium, 4 times more Manganese, 5.4 times more Phosphorus, 4.5 times more Potassium and 2.7 times more Zinc than Raw Bosc Pears.
• Both Baked Whole White Potatoes and Raw Bosc Pears have similar amounts of Calcium and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Bosc Pears have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.4 times more Energy, 1.3 times more Carbohydrate and 5.8 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 6.7 times more Sugars, 15.7 times more Fructose and 1.5 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Bosc Pears have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.