Comparing Nutrients in 1 pound Bosc Pears VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Bosc Pears	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.5% 304kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	68.4% 89g	130g per day for Men 19-50 years
Sugars	64% 46.4g	8.95% 6.5g	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	35.3% 25.6g	2.75% 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	% 11.2g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 9.57g	% 2.04g	g per day for Men 19-50 years
Fiber	37% 14g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	74% 0.96mg	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	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	87.7% 0.79mg	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	8.5% 0.68mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	34% 0.78mg	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	9.07% 63.5mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10% 377g	9.4% 348g	3700g per day for Men 19-50 years

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

• Raw Bosc Pears have 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6 times more Vitamin B1, 2.2 times more Vitamin B2, 10.5 times more Vitamin B3, 6 times more Vitamin B5, 10.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Bosc Pears.
• Both Raw Bosc Pears as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Bosc Pears vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 1.7 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 3.7 times more Manganese, 5.1 times more Phosphorus, 4.5 times more Potassium and 3.1 times more Zinc than Raw Bosc Pears.
• Both Raw Bosc Pears and Baked Whole Red Potatoes have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Bosc Pears have 7.2 times more Sugars, 12.8 times more Fructose and 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Energy and 6.4 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 1 lb.
• Both Raw Bosc Pears as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.