Comparing Nutrients in 7 ounces Bosc Pears VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Bosc Pears	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.6% 133kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	30% 39g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	15.4% 11g	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	% 4.92g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 0.89g	g per day for Men 19-50 years
Fiber	16% 6.15g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	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	3.47% 14μg	13.4% 53.6μg	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	6.17% 5.56mg	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	38.4% 0.35mg	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	3.72% 0.3mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	3.97% 27.8mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bosc Pears vs Baked Red Potatoes:

• Raw Bosc Pears have 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6 times more Vitamin B1, 2.2 times more Vitamin B2, 10.5 times more Vitamin B3, 6 times more Vitamin B5, 10.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Bosc Pears.
• Both Raw Bosc Pears as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Bosc Pears vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 1.7 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 3.7 times more Manganese, 5.1 times more Phosphorus, 4.5 times more Potassium and 3.1 times more Zinc than Raw Bosc Pears.
• Both Raw Bosc Pears and Baked Whole Red Potatoes have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Bosc Pears have 7.2 times more Sugars, 12.8 times more Fructose and 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Energy and 6.4 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 7 oz.
• Both Raw Bosc Pears as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.