Comparing Nutrients in 1 pound Boiled Carrots VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Boiled Carrots	Bosc Pears	Recommended Dietary Allowance
Energy	5.47% 159kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	56% 73g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	64% 46.4g	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	2.25% 1.63g	35.3% 25.6g	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	% 1.8g	% 11.2g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 9.57g	g per day for Men 19-50 years
Fiber	36% 13.6g	37% 14g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Bosc Pears	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	7.33% 0.095mg	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	16% 63.5μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	14% 12.7mg	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	31% 4.67mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Bosc Pears	Recommended Dietary Allowance
Calcium	13.6% 136mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	9.27% 0.21mg	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	19.4% 136mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 409g	10% 377g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Bosc Pears:

• Boiled and Drained Carrots have 852 times more Vitamin A, 5.5 times more Vitamin B1, 1.9 times more Vitamin B2, 4.2 times more Vitamin B3, 4.1 times more Vitamin B5, 7.3 times more Vitamin B6, 2 times more Vitamin B9, 1.3 times more Vitamin C, 8.6 times more Vitamin E and 2.6 times more Vitamin K than Raw Bosc Pears.

Comparing minerals per 1 pound for Boiled Carrots vs Bosc Pears:

• Boiled and Drained Carrots have 3 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, more Selenium, 58 times more Sodium and 1.5 times more Zinc than Raw Bosc Pears.
• While Raw Bosc Pears contain 6.1 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Bosc Pears have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 2.1 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 1.9 times more Energy, 2 times more Carbohydrate, 3 times more Sugars and 15.7 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Bosc Pears have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Bosc Pears have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.