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

Weight per 300 calories

• Baked White Potatoes: 326g
• Pears, canned, juice pack, solids and liquids: 600g

Baked White Potatoes have 1.8 times more energy per 100g than Pears, canned, juice pack, solids and liquids. It has average energy density when compared to other foods. Pears, canned, juice pack, solids and liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pears, canned, juice pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Baked White Potatoes	Pears, canned, juice 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	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.075% 0.024g	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	0.53% 0.09g	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	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	80.3% 58.2g	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	48% 34.8g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 3.6g	g per day for Men 19-50 years
Fiber	18% 6.85g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pears, canned, juice 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	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	6.46% 0.084mg	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	1.5% 6μg	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	10.7% 9.6mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pears, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	35.3% 0.32mg	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	26% 2.1mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	8.87% 0.2mg	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	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	17% 576mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	6.65% 246g	14% 519g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.2 times more Vitamin B3, 9.5 times more Vitamin B5, 8.2 times more Vitamin B6, 20.7 times more Vitamin B9, 4.3 times more Vitamin C and 4.9 times more Vitamin K than Pears, canned, juice pack, solids and liquids.
• While Pears, canned, juice pack, solids and liquids contain 3.7 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pears, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Baked Whole White Potatoes have 1.3 times more Copper, 2.1 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium and 2.1 times more Zinc than Pears, canned, juice pack, solids and liquids.
• While Pears, canned, juice pack, solids and liquids contain 1.7 times more Calcium and 2.1 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pears, canned, juice pack, solids and liquids have similar amounts of Iron per 300 kcal.
• Both Baked Whole White Potatoes as well as Pears, canned, juice 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 3.4 times more Protein than Pears, canned, juice pack, solids and liquids.
• While Pears, canned, juice pack, solids and liquids contain 11.7 times more Sugars, 29.6 times more Fructose and 1.4 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pears, canned, juice pack, solids and liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Pears, canned, juice pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.