Comparing Nutrients in 7 ounces Pears, canned, heavy syrup, drained VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, heavy syrup, drained	1%	2%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pears, canned, heavy syrup, drained	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.06% 147kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	30% 39g	130g per day for Men 19-50 years
Sugars	45% 32.6g	3.9% 2.84g	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	NA	1.2% 0.87g	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	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	14% 5.36g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0.85% 0.48g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, heavy syrup, drained	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.14% 0.028mg	32.4% 0.42mg	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	0.5% 2μg	13.4% 53.6μg	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	2.43% 2.2mg	27.8% 25mg	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	1.6% 0.24mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, heavy syrup, drained	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	5.46% 0.44mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.34mg	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	2.27% 16mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears, canned, heavy syrup, drained VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Pears, canned, heavy syrup, drained versus 7 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pears, canned, heavy syrup, drained vs Baked Red Potatoes:

• 7 oz of Baked Whole Red Potatoes contain 6.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6.6 times more Vitamin B3, 15.1 times more Vitamin B6, 27 times more Vitamin B9, 11.5 times more Vitamin C and 9.3 times more Vitamin K than Pears, canned, heavy syrup, drained.
• 7 ounces of Pears, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Pears, canned, heavy syrup, drained as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Pears, canned, heavy syrup, drained vs Baked Red Potatoes:

• 7 oz of Baked Whole Red Potatoes contain 2.9 times more Copper, 3.2 times more Iron, 7 times more Magnesium, 9 times more Phosphorus, 8.3 times more Potassium and 5 times more Zinc than Pears, canned, heavy syrup, drained.
• Both Pears, canned, heavy syrup, drained and Baked Red Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Pears, canned, heavy syrup, drained lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Pears, canned, heavy syrup, drained as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pears, canned, heavy syrup, drained have 11.5 times more Sugars and 1.5 times more Fiber than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 9.6 times more Protein than Pears, canned, heavy syrup, drained.
• Both Pears, canned, heavy syrup, drained and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Pears, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Pears, canned, heavy syrup, drained as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.