Comparing Nutrients in 1 pound 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	14.4% 417kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	56% 73g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	64% 46.4g	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	2.25% 1.63g	35.3% 25.6g	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	% 2.86g	% 11.2g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 9.57g	g per day for Men 19-50 years
Fiber	25% 9.53g	37% 14g	38g per day for Men 19-50 years
Protein	17% 9.53g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Bosc Pears	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	18% 0.22mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	7.33% 0.095mg	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	43% 172μg	7.94% 31.8μg	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	63.5% 57mg	14% 12.7mg	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	1.2% 0.18mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Bosc Pears	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	52.4% 0.47mg	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	36.3% 2.9mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	9.27% 0.21mg	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	48.6% 340mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10% 377g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.
• Both Baked Whole White Potatoes as well as Raw Bosc Pears have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.