Comparing Nutrients in 300 calories Pears, canned, light syrup pack, solids and liquids VS Baked Red Potatoes

Weight per 300 calories

• Pears, canned, light syrup pack, solids and liquids: 526g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 1.5 times more energy per unit of mass than Pears, canned, light syrup pack, solids and liquids, which is average in comparison to other foods. Pears, canned, light syrup pack, solids and liquids having low energy density.

Discover which food has more nutrients per 300 calories - Pears, canned, light syrup pack, solids and liquids or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, light syrup pack, solids and liquids	1%	0%	99%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pears, canned, light syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.033% 0.011g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	52% 67.6g	130g per day for Men 19-50 years
Sugars	88% 63.7g	6.8% 4.93g	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	37% 27g	2.1% 1.5g	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	% 25.3g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 1.55g	g per day for Men 19-50 years
Fiber	22% 8.42g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	1.8% 1g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, light syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.48% 0.084mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.07% 0.81mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	56.2% 0.73mg	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	1.3% 5.26μg	23.3% 93μg	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	4.1% 3.7mg	48.3% 43.4mg	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	2.8% 0.42mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.58μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, light syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.63% 26.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	66.7% 0.6mg	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	18.4% 1.47mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	7.55% 0.17mg	26% 0.6mg	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	5.26% 37mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	3.83% 0.42mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	12% 445g	7.15% 264g	3700g per day for Men 19-50 years

Pears, Canned, Light Syrup Pack, Solids And Liquids VS Baked Red Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pears, canned, light syrup pack, solids and liquids or Baked Red Potatoes?

Lets compare vitamin content per 300 calories of Pears, canned, light syrup pack, solids and liquids vs Baked Red Potatoes:

• 300 kcal of Baked Whole Red Potatoes contain 4.7 times more Vitamin B1, 2 times more Vitamin B2, 6.8 times more Vitamin B3, 10.2 times more Vitamin B5, 9.9 times more Vitamin B6, 17.7 times more Vitamin B9, 11.8 times more Vitamin C and 6.1 times more Vitamin K than Pears, canned, light syrup pack, solids and liquids.
• 300 calories of Pears, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Pears, canned, light syrup pack, solids and liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Pears, canned, light syrup pack, solids and liquids vs Baked Red Potatoes:

• 300 calories of Pears, canned, light syrup pack, solids and liquids have 1.7 times more Water than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 2.3 times more Copper, 1.6 times more Iron, 4.6 times more Magnesium, 3.4 times more Manganese, 6.7 times more Phosphorus, 5.4 times more Potassium and 3.3 times more Zinc than Pears, canned, light syrup pack, solids and liquids.
• 300 calories of Pears, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Pears, canned, light syrup pack, solids and liquids as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pears, canned, light syrup pack, solids and liquids have 12.9 times more Sugars, 17.7 times more Fructose and 1.4 times more Fiber than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 7.9 times more Protein than Pears, canned, light syrup pack, solids and liquids.
• Both Pears, canned, light syrup pack, solids and liquids and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Pears, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Pears, canned, light syrup pack, solids and liquids as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.