Comparing Nutrients in 7 ounces Bartlett Pears VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Bartlett Pears	Baked Potato Flesh	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	33% 42.8g	130g per day for Men 19-50 years
Sugars	26.5% 19.2g	4.65% 3.37g	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	18.5% 13.4g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0.85g	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.03% 0.33mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	46% 0.6mg	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	2.98% 12μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.7% 8.73mg	28.2% 25.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	47.4% 0.43mg	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	4.7% 0.38mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	14% 0.32mg	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	3.1% 22mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Bartlett Pears VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Bartlett Pears versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bartlett Pears vs Baked Potato Flesh:

• 7 ounces of Bartlett Pears have 1.2 times more Vitamin B2 and 12.7 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 8.8 times more Vitamin B1, 8.5 times more Vitamin B3, 13.2 times more Vitamin B5, 11.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Bartlett Pears.
• 7 ounces of Bartlett Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Bartlett Pears as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Bartlett Pears vs Baked Potato Flesh:

• 7 oz of Baked Potatoes Flesh no Salt contain 2.8 times more Copper, 1.8 times more Iron, 4.2 times more Magnesium, 4.4 times more Manganese, 4.5 times more Phosphorus, 3.9 times more Potassium and 3.6 times more Zinc than Raw Bartlett Pears.
• Both Bartlett Pears and Baked Potato Flesh contain similar levels of Water per seven ounces.
• 7 ounces of Bartlett Pears lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Bartlett Pears as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bartlett Pears have 5.7 times more Sugars and 2.1 times more Fiber than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Energy, 1.4 times more Carbohydrate and 5 times more Protein than Raw Bartlett Pears.
• 7 ounces of Bartlett Pears provide inadequate amounts of Protein