Comparing Nutrients in 1 pound Pears VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Potato Skin	17%	1%	82%

Macro Nutrients

	Pears	Potato Skin	Recommended Dietary Allowance
Energy	8.9% 259kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	61% 44.2g	NA	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	40% 29g	NA	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	% 11.8g	NA	g per day for Men 19-50 years
Sucrose	% 3.22g	NA	g per day for Men 19-50 years
Fiber	37% 14g	30% 11.3g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Pears	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	83.4% 1.1mg	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	7.94% 31.8μg	19.3% 77μg	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	21.7% 19.5mg	57.5% 51.7mg	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	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Potato Skin	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	213% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	10.2% 0.82mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	119% 2.73mg	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	7.78% 54.4mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.3% 381g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Pears versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pears vs Potato Skin:

• 1 lb of Raw Potato Skin contains 1.5 times more Vitamin B2, 6.4 times more Vitamin B3, 6.2 times more Vitamin B5, 8.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Pears.
• 1 pound of Pears have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Pears as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pears vs Potato Skin:

• 1 lb of Raw Potato Skin contains 3.3 times more Calcium, 5.2 times more Copper, 18 times more Iron, 3.3 times more Magnesium, 12.5 times more Manganese, 3.2 times more Phosphorus, 3.6 times more Potassium and 3.5 times more Zinc than Raw Pears.
• Both Pears and Potato Skin contain similar levels of Water per one pound.
• 1 pound of Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Pears as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pears has 1.2 times more Carbohydrate and 1.2 times more Fiber than Potato Skin.
• While 1 lb of Raw Potato Skin contains 7.1 times more Protein than Raw Pears.
• 1 pound of Pears provide inadequate amounts of Energy and Protein
• Both Raw Pears as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.