Comparing Nutrients in 1 pound 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	43.3% 1256kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.42% 0.41g	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	262% 340g	56% 73g	130g per day for Men 19-50 years
Sugars	416% 302g	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	200% 145g	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	% 153g	% 11.2g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 9.57g	g per day for Men 19-50 years
Fiber	80% 30.4g	37% 14g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Bosc Pears	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	17% 68μg	7.94% 31.8μg	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	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	NA	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Bosc Pears	Recommended Dietary Allowance
Calcium	29% 290mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	52.4% 0.47mg	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	51% 4.1mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	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	40% 281mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	93% 3157mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.6% 97g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Bosc Pears per 1 lb

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

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

• 1 pound 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 lb of Raw Bosc Pears contains more Vitamin C and 1.9 times more Vitamin K than Medjool Dates.
• 1 pound of Medjool Dates have insufficient amounts of Vitamin C
• 1 pound 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 pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound of Bosc Pears provide inadequate amounts of Protein