Comparing Nutrients in 1 kilogram 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	96% 2770kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.93% 0.9g	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	577% 750g	124% 161g	130g per day for Men 19-50 years
Sugars	917% 665g	141% 102g	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	441% 320g	77.8% 56.4g	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	% 337g	% 25g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 21g	g per day for Men 19-50 years
Fiber	176% 67g	81.6% 31g	38g per day for Men 19-50 years
Protein	32.3% 18g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Bosc Pears	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	16% 0.21mg	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	37.5% 150μg	17.5% 70μg	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	31% 28mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Bosc Pears	Recommended Dietary Allowance
Calcium	64% 640mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	116% 1.04mg	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	113% 9mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	20.4% 0.47mg	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	88.6% 620mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	205% 6960mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	5.76% 213g	22.5% 832g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Bosc Pears per 1 kg

Compare the macro and micronutrient content in 1 kg of Medjool Dates versus 1 kg of Bosc Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Medjool Dates vs Bosc Pears:

• 1 kilogram of Medjool Dates has 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 1 kg of Raw Bosc Pears contains more Vitamin C and 1.9 times more Vitamin K than Medjool Dates.
• 1 kilogram of Medjool Dates have insufficient amounts of Vitamin C
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Medjool Dates vs Bosc Pears:

• 1 kilogram of Medjool Dates has 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 1 kg of Raw Bosc Pears contains 3.9 times more Water than Medjool Dates.
• 1 kilogram of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Medjool Dates has 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.
• 1 kilogram of Bosc Pears provide inadequate amounts of Protein