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

Weight per 300 calories

• Baked White Potatoes: 326g
• Pears, canned, heavy syrup pack, solids and liquids: 405g

Baked White Potatoes have 1.2 times more energy per 100g than Pears, canned, heavy syrup pack, solids and liquids. It has average energy density when compared to other foods. Pears, canned, heavy syrup pack, solids and liquids having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Pears, canned, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pears, canned, heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Baked White Potatoes	Pears, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	85% 61.6g	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	1.6% 1.17g	33% 24g	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	% 2.05g	% 24.7g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 5.68g	g per day for Men 19-50 years
Fiber	18% 6.85g	17% 6.5g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pears, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	3.38% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	6.86% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.37% 0.057mg	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	31% 124μg	1% 4.05μg	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	45.7% 41mg	4.95% 4.46mg	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	0.87% 0.13mg	2.16% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pears, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	2.03% 20.3mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.76% 30.4μg	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	26% 2.1mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	3.86% 16.2mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	5.64% 0.13mg	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	35% 245mg	4.05% 28.4mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1.35% 20.3mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	2.95% 0.32mg	11mg per day for Men 19-50 years
Water	6.65% 246g	8.8% 326g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 14 times more Vitamin B5, 12.1 times more Vitamin B6, 30.6 times more Vitamin B9, 9.2 times more Vitamin C and 7.2 times more Vitamin K than Pears, canned, heavy syrup pack, solids and liquids.
• Both Baked Whole White Potatoes as well as Pears, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Baked Whole White Potatoes have 1.6 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 5.4 times more Magnesium, 4.8 times more Manganese, 8.6 times more Phosphorus, 6.7 times more Potassium and 3.5 times more Zinc than Pears, canned, heavy syrup pack, solids and liquids.
• While Pears, canned, heavy syrup pack, solids and liquids contain 1.3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pears, canned, heavy syrup pack, solids and liquids have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have more Omega 3 and 8.4 times more Protein than Pears, canned, heavy syrup pack, solids and liquids.
• While Pears, canned, heavy syrup pack, solids and liquids contain 12.4 times more Sugars and 20.4 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pears, canned, heavy syrup pack, solids and liquids have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Baked Whole White Potatoes as well as Pears, canned, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.