Comparing Nutrients in 100 calories Medjool Dates VS Bosc Pears

Weight per 100 calories

• Medjool Dates: 36g
• Bosc Pears: 149g

Medjool Dates have 4.1 times more energy per 100g than Bosc Pears. It has high energy density when compared to other foods. Raw Bosc Pears having low energy density.

Discover which food has more nutrients per 100 calories - Medjool Dates or Bosc Pears?

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Medjool Dates	Bosc Pears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.056% 0.054g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	18.5% 24g	130g per day for Men 19-50 years
Sugars	33% 24g	21% 15.3g	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	16% 11.6g	11.6% 8.4g	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	% 12g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 3.15g	g per day for Men 19-50 years
Fiber	6.37% 2.4g	12% 4.63g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Bosc Pears	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.67% 0.022mg	2.64% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.09mg	2.4% 0.031mg	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	1.35% 5.4μg	2.6% 10.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.64% 4.18mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	6.47% 7.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Bosc Pears	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	17.2% 0.16mg	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	4.06% 0.32mg	2.8% 0.22mg	8mg per day for Men 19-50 years
Magnesium	4.64% 19.5mg	2.5% 10.4mg	420mg per day for Men 19-50 years
Manganese	4.65% 0.11mg	3.05% 0.07mg	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	3.2% 22.4mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	5.36% 182mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.024% 0.36mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.76% 0.19mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	3.36% 124g	3700g per day for Men 19-50 years

Medjool Dates VS Bosc Pears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Medjool Dates or Bosc Pears?

Lets compare vitamin content per 100 calories of Medjool Dates vs Bosc Pears:

• 100 calories of Medjool Dates have 2.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Bosc Pears.
• While 100 kcal of Raw Bosc Pears contain 1.6 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin C and 8 times more Vitamin K than Medjool Dates.
• 100 calories of Medjool Dates have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• 100 calories of Bosc Pears have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Medjool Dates as well as Raw Bosc Pears have insufficient amounts of Vitamin A and Vitamin B1 in 100 calories.

Comparing minerals per 100 calories for Medjool Dates vs Bosc Pears:

• 100 calories of Medjool Dates have 1.5 times more Calcium, 1.5 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese and 1.4 times more Potassium than Bosc Pears.
• While 100 kcal of Raw Bosc Pears contain 16.1 times more Water than Medjool Dates.
• Both Medjool Dates and Bosc Pears contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Bosc Pears lack sufficient amounts of Calcium
• Both Medjool Dates as well as Raw Bosc Pears lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Medjool Dates have 1.6 times more Sugars and 1.4 times more Fructose than Bosc Pears.
• While 100 kcal of Raw Bosc Pears contain 1.9 times more Fiber than Medjool Dates.
• Both Medjool Dates and Bosc Pears offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Medjool Dates as well as Raw Bosc Pears provide inadequate amounts of Protein in 100 calories.