Comparing Nutrients in 500 calories Baked Red Potatoes VS Green Anjou Pears

Weight per 500 calories

• Baked Red Potatoes: 575g
• Green Anjou Pears: 758g

Baked Red Potatoes have 1.3 times more energy per 100g than Green Anjou Pears. It has average energy density when compared to other foods. Raw Green Anjou Pears having low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Green Anjou Pears?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Baked Red Potatoes	Green Anjou Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	92% 120g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	102% 73.7g	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	3.5% 2.53g	63.3% 46g	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	% 3.16g	% 25.2g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 2.5g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	62% 23.5g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0.84% 7.58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	7.15% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	15% 0.2mg	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	38.8% 155μg	17% 68μg	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	80.5% 72.4mg	37% 33.3mg	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	3.07% 0.46mg	6.06% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	27% 32.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Green Anjou Pears	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	65% 0.58mg	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	50.3% 4.02mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	16% 0.36mg	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	59% 414mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.51% 7.58mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	12% 441g	17% 631g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Green Anjou Pears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Green Anjou Pears?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Green Anjou Pears:

• 500 calories of Baked Red Potatoes have 5.5 times more Vitamin B1, 1.7 times more Vitamin B2, 8 times more Vitamin B3, 6 times more Vitamin B5, 6.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.2 times more Vitamin C than Green Anjou Pears.
• While 500 kcal of Raw Green Anjou Pears contain 2 times more Vitamin K than Baked Whole Red Potatoes.
• 500 calories of Green Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Baked Whole Red Potatoes as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Green Anjou Pears:

• 500 calories of Baked Red Potatoes have 1.7 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 3.3 times more Potassium and 3 times more Zinc than Green Anjou Pears.
• While 500 kcal of Raw Green Anjou Pears contain 1.4 times more Water than Baked Whole Red Potatoes.
• 500 calories of Green Anjou Pears lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Raw Green Anjou Pears lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 4 times more Protein than Green Anjou Pears.
• While 500 kcal of Raw Green Anjou Pears contain 9 times more Sugars, 18.2 times more Fructose and 2.3 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Green Anjou Pears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Green Anjou Pears provide inadequate amounts of Protein