Comparing Nutrients in 100 grams Raw Sulfured Dried Pears VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Pears	3%	2%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Raw Sulfured Dried Pears	Baked Red Potatoes	Recommended Dietary Allowance
Energy	9.03% 262kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	15% 19.6g	130g per day for Men 19-50 years
Sugars	85.8% 62.2g	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Pears	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.67% 0.008mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.58% 1.37mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	16.3% 0.21mg	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% 0μg	6.75% 27μg	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	7.78% 7mg	14% 12.6mg	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	0.4% 0.06mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Pears	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	41.2% 0.37mg	19.3% 0.17mg	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	26.3% 2.1mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	7.52% 0.17mg	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	8.43% 59mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.72% 26.7g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Sulfured Dried Pears vs Baked Red Potatoes:

• Raw Sulfured Dried Pears have 2.9 times more Vitamin B2 and 7.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 9 times more Vitamin B1, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B9 and 1.8 times more Vitamin C than Raw Sulfured Dried Pears.
• Both Raw Sulfured Dried Pears and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 100 g.
• Both Raw Sulfured Dried Pears as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Raw Sulfured Dried Pears vs Baked Red Potatoes:

• Raw Sulfured Dried Pears have 3.8 times more Calcium, 2.1 times more Copper, 3 times more Iron and 1.9 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Water than Raw Sulfured Dried Pears.
• Both Raw Sulfured Dried Pears and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sulfured Dried Pears have 3 times more Energy, 3.6 times more Carbohydrate, 43.5 times more Sugars and 4.2 times more Fiber than Baked Whole Red Potatoes.
• Both Raw Sulfured Dried Pears and Baked Whole Red Potatoes have similar amounts of Protein per 100 g.
• Both Raw Sulfured Dried Pears as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.