Comparing Nutrients in 14 ounces Pears VS Pears, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Pears, canned, water pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Pears	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	7.8% 226kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	24% 31g	130g per day for Men 19-50 years
Sugars	53.4% 38.7g	33.4% 24.2g	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	35% 25.5g	21.4% 15.5g	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	% 10.3g	% 7.54g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 1.2g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Pears	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	4.27% 0.056mg	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	6.95% 27.8μg	0.99% 3.97μg	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	19% 17mg	4.4% 3.97mg	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	3.18% 0.48mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	22.5% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	8.93% 0.71mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	5.87% 0.13mg	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	6.8% 47.6mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9% 333g	9.85% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pears vs Pears, canned, water pack, solids and liquids:

• Raw Pears have 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B6, 7 times more Vitamin B9, 4.3 times more Vitamin C and 14.7 times more Vitamin K than Pears, canned, water pack, solids and liquids.
• Both Raw Pears as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Pears vs Pears, canned, water pack, solids and liquids:

• Raw Pears have 1.6 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Pears, canned, water pack, solids and liquids.
• Both Raw Pears and Pears, canned, water pack, solids and liquids have similar amounts of Iron and Water per 14 oz.
• Both Raw Pears as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Calcium, Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pears have 2 times more Energy, 2 times more Carbohydrate, 1.6 times more Sugars, 1.6 times more Fructose and 1.9 times more Fiber than Pears, canned, water pack, solids and liquids.
• Both Raw Pears as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 14 oz.