Comparing Nutrients in 14 ounces Bosc Pears VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Bosc Pears	Dried Butternuts	Recommended Dietary Allowance
Energy	9.17% 266kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	16% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	NA	787% 134g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	36.8% 48g	130g per day for Men 19-50 years
Sugars	56% 40.6g	NA	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	31% 22.4g	NA	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	% 9.84g	NA	g per day for Men 19-50 years
Sucrose	% 8.37g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	49% 18.7g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	171% 2.22mg	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	65.5% 262μg	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	12.3% 11mg	14% 12.7mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Dried Butternuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	198% 1.8mg	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	7.44% 0.6mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	1132% 26mg	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	7.94% 55.6mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	124% 68.3μg	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	4.7% 0.52mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.92% 330g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bosc Pears VS Dried Butternuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Bosc Pears vs Dried Butternuts:

• 14 oz of Dried Butternuts contain 31.9 times more Vitamin B1, 6.4 times more Vitamin B2, 6.9 times more Vitamin B3, 11.1 times more Vitamin B5, 26.7 times more Vitamin B6 and 9.4 times more Vitamin B9 than Raw Bosc Pears.
• Both Bosc Pears and Dried Butternuts provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Bosc Pears as well as Dried Butternuts have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Bosc Pears vs Dried Butternuts:

• 14 ounces of Bosc Pears have 24.9 times more Water than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 5.3 times more Calcium, 4.3 times more Copper, 26.8 times more Iron, 33.9 times more Magnesium, 139.6 times more Manganese, 31.9 times more Phosphorus, 3.5 times more Potassium, more Selenium and 24.1 times more Zinc than Raw Bosc Pears.
• 14 ounces of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bosc Pears have 1.3 times more Carbohydrate than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 9.1 times more Energy, 633.1 times more Fat, 1.5 times more Fiber and 69.2 times more Protein than Raw Bosc Pears.
• 14 ounces of Bosc Pears provide inadequate amounts of Protein