Comparing Nutrients in 5 ounces Pears VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pears	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	19% 14g	1.35% 0.98g	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	12.6% 9.1g	NA	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	0.91% 0.51g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Pears	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.43% 0.23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	NA	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	2.5% 9.92μg	NA	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	6.77% 6.1mg	2.68% 2.4mg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	3.2% 0.26mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	NA	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	NA	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	2.43% 17mg	NA	700mg per day for Men 19-50 years
Potassium	4.84% 164mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	NA	11mg per day for Men 19-50 years
Water	3.2% 119g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Pears versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pears vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Pears have 2.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Pears vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Pears have 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.8 times more Iron, 3.9 times more Potassium and 298 times more Sodium than Raw Pears.
• Both Raw Pears as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pears have 14.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.2 times more Energy, 1.7 times more Carbohydrate and 6.2 times more Protein than Raw Pears.
• Both Pears and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Pears provide inadequate amounts of Energy and Protein