Comparing Nutrients in 300 calories Bosc Pears VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Bosc Pears: 448g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.2 times more energy per unit of mass than Raw Bosc Pears, which is average in comparison to other foods. Bosc Pears having low energy density.

Which food has more nutrients per 300 calories - Bosc Pears or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Bosc Pears	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.4g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	NA	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	NA	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	38% 49.2g	130g per day for Men 19-50 years
Sugars	63% 46g	0.6% 0.43g	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% 25.3g	0% 0g	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	% 11g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 9.45g	% 0.29g	g per day for Men 19-50 years
Fiber	36.5% 14g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.88% 1.6g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.48μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.48% 0.054mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	31% 0.4mg	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	7.84% 31.3μg	16% 63.7μg	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% 12.5mg	17.6% 16mg	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	3.6% 0.54mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.3μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.48% 44.8mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.47mg	17.6% 0.16mg	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	8.4% 0.67mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.46% 31.3mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	9.15% 0.21mg	14% 0.32mg	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	8.96% 62.7mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.48mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	10% 372g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bosc Pears vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Bosc Pears have 1.4 times more Vitamin B2, 2.6 times more Vitamin E and 5.4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.1 times more Vitamin B1, 6.5 times more Vitamin B3, 3.6 times more Vitamin B5, 4.3 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Bosc Pears.
• Both Raw Bosc Pears as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Bosc Pears vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Bosc Pears have 1.7 times more Calcium, 2.9 times more Copper and 2.7 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium and 160.2 times more Sodium than Raw Bosc Pears.
• Both Raw Bosc Pears and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Zinc per 300 kcal.
• Both Raw Bosc Pears as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Bosc Pears have 1.5 times more Carbohydrate, 106.2 times more Sugars, more Fructose and 3.4 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 25.4 times more Fat and 3 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Raw Bosc Pears as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.