Comparing Nutrients in 300 calories Baked White Potatoes VS Bosc Pears

Weight per 300 calories

• Baked White Potatoes: 326g
• Bosc Pears: 448g

Baked White Potatoes have 1.4 times more energy per 100g than Bosc Pears. It has average energy density when compared to other foods. Raw Bosc Pears having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.42% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	55.5% 72g	130g per day for Men 19-50 years
Sugars	6.9% 5g	63% 46g	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	35% 25.3g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 9.45g	g per day for Men 19-50 years
Fiber	18% 6.85g	36.5% 14g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Bosc Pears	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0.5% 4.48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	7.23% 0.094mg	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	7.84% 31.3μg	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	45.7% 41mg	14% 12.5mg	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	0.87% 0.13mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	19.4% 23.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Bosc Pears	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	4.48% 44.8mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	51.7% 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	26% 2.1mg	8.4% 0.67mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	7.46% 31.3mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	9.15% 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	35% 245mg	8.96% 62.7mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	16% 546mg	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	0.3% 4.48mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	6.65% 246g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Bosc Pears:

• Baked Whole White Potatoes have 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 7.3 times more Vitamin B3, 4.9 times more Vitamin B5, 7.3 times more Vitamin B6, 4 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Bosc Pears.
• While Raw Bosc Pears contain 4.1 times more Vitamin E and 2.6 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 in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Bosc Pears:

• Baked Whole White Potatoes have 3.1 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 3.9 times more Phosphorus, 3.2 times more Potassium and 2 times more Zinc than Raw Bosc Pears.
• While Raw Bosc Pears contain 1.4 times more Calcium and 1.5 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Bosc Pears have similar amounts of Copper per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Bosc Pears have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 4.2 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 9.2 times more Sugars, 21.5 times more Fructose and 2 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Bosc Pears have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Bosc Pears have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.