Comparing Nutrients in 14 ounces Green Anjou Pears VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Green Anjou Pears	Boiled Carrots	Recommended Dietary Allowance
Energy	9.03% 262kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	25% 32.6g	130g per day for Men 19-50 years
Sugars	53.3% 38.6g	19% 13.7g	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	33% 24g	1.97% 1.43g	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	% 13.2g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 10.7g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	46.7% 0.61mg	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	8.93% 35.7μg	14% 55.6μg	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	19.4% 17.5mg	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	12% 0.95mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	26.7% 0.62mg	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	7.37% 51.6mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.94% 331g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Anjou Pears vs Boiled Carrots:

• Raw Green Anjou Pears have 1.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 6.6 times more Vitamin B1, 2 times more Vitamin B2, 4.3 times more Vitamin B3, 5.4 times more Vitamin B5, 5.9 times more Vitamin B6, 1.6 times more Vitamin B9, 8.6 times more Vitamin E and 3.2 times more Vitamin K than Raw Green Anjou Pears.

Comparing minerals per 14 ounces for Green Anjou Pears vs Boiled Carrots:

• Raw Green Anjou Pears have 4.5 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium, more Selenium, 58 times more Sodium and 2 times more Zinc than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Anjou Pears have 1.9 times more Energy, 1.9 times more Carbohydrate, 2.8 times more Sugars and 16.8 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Protein than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Boiled and Drained Carrots have similar amounts of Fiber per 14 oz.
• Both Raw Green Anjou Pears as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.