Comparing Nutrients in 500 calories Pears VS Baked White Potatoes

Weight per 500 calories

• Pears: 877g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 1.6 times more energy per unit of mass than Raw Pears, which is average in comparison to other foods. Pears having low energy density.

Which food has more nutrients per 500 calories - Pears or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pears	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.55% 0.009g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	88% 115g	130g per day for Men 19-50 years
Sugars	118% 85.5g	11.5% 8.3g	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	77.7% 56.3g	2.7% 1.96g	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	% 23g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 6.23g	% 2.17g	g per day for Men 19-50 years
Fiber	71.6% 27g	30% 11.4g	38g per day for Men 19-50 years
Protein	5.64% 3.16g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Pears	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.97% 8.77μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.77% 0.11mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.25mg	88.2% 1.15mg	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	15.4% 61.4μg	51.6% 207μg	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	42% 37.7mg	76% 68.5mg	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	7% 1.05mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.9% 79mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19.3μg	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	19.7% 1.58mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	44.7% 1.03mg	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	15% 105mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.77mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	7.97% 0.88mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	20% 736g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pears vs Baked White Potatoes:

• Raw Pears have 4.8 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B1, 5.9 times more Vitamin B3, 4.8 times more Vitamin B5, 4.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Pears.
• Both Raw Pears and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Pears as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pears vs Baked White Potatoes:

• Raw Pears have 1.5 times more Calcium and 1.8 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Iron, 2.4 times more Magnesium, 2.4 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium and 2.2 times more Zinc than Raw Pears.
• Both Raw Pears and Baked Whole White Potatoes have similar amounts of Copper per 500 kcal.
• Both Raw Pears as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pears have 10.3 times more Sugars, 28.8 times more Fructose and 2.4 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 9.3 times more Omega 3 and 3.6 times more Protein than Raw Pears.
• Both Raw Pears and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Pears as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.