Comparing Nutrients in 500 calories Baked White Potatoes VS Pears, canned, heavy syrup pack, solids and liquids

Weight per 500 calories

• Baked White Potatoes: 544g
• Pears, canned, heavy syrup pack, solids and liquids: 676g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	100% 130g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	142% 103g	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	2.7% 1.96g	55% 40g	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	% 3.42g	% 41.2g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 9.46g	g per day for Men 19-50 years
Fiber	30% 11.4g	28.4% 11g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	2.4% 1.35g	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	0.6% 5.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	5.63% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	2.97% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	7.28% 0.095mg	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	51.6% 207μg	1.7% 6.76μg	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	76% 68.5mg	8.26% 7.43mg	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	1.45% 0.22mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	1.7% 2.03μg	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	5.43% 54.3mg	3.38% 33.8mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	36.8% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.27% 50.7μg	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	43.5% 3.48mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	6.44% 27mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	9.4% 0.22mg	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	58.2% 408mg	6.76% 47.3mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	2.25% 33.8mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	11% 410g	14.7% 543g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.