Comparing Nutrients in 14 ounces Medjool Dates VS 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	38% 1099kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.37% 0.36g	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	229% 298g	49% 64g	130g per day for Men 19-50 years
Sugars	364% 264g	56% 40.6g	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	175% 127g	31% 22.4g	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	% 134g	% 9.84g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 8.37g	g per day for Men 19-50 years
Fiber	70% 26.6g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	13% 7.2g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Bosc Pears	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	6.4% 0.083mg	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	15% 59.5μg	6.95% 27.8μg	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	12.3% 11mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Bosc Pears	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	46% 0.41mg	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	44.7% 3.57mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	8.1% 0.19mg	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	35% 246mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	81.2% 2762mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	8.92% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Bosc Pears per 14 oz

Compare the macro and micronutrient content in 14 oz of Medjool Dates versus 14 oz of Bosc Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Medjool Dates vs Bosc Pears:

• 14 ounces of Medjool Dates have 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 10.6 times more Vitamin B3, 14.1 times more Vitamin B5, 11.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Bosc Pears.
• While 14 oz of Raw Bosc Pears contain more Vitamin C and 1.9 times more Vitamin K than Medjool Dates.
• 14 ounces of Medjool Dates have insufficient amounts of Vitamin C
• 14 ounces of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Medjool Dates as well as Raw Bosc Pears have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Medjool Dates vs Bosc Pears:

• 14 ounces of Medjool Dates have 6.4 times more Calcium, 3.5 times more Copper, 6 times more Iron, 7.7 times more Magnesium, 6.3 times more Manganese, 4.4 times more Phosphorus, 5.7 times more Potassium and 3.4 times more Zinc than Bosc Pears.
• While 14 oz of Raw Bosc Pears contain 3.9 times more Water than Medjool Dates.
• 14 ounces of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Medjool Dates have 4.1 times more Energy, 4.7 times more Carbohydrate, 6.5 times more Sugars, 5.7 times more Fructose, 2.2 times more Fiber and 5 times more Protein than Bosc Pears.
• 14 ounces of Bosc Pears provide inadequate amounts of Protein