Comparing Nutrients in 1 pound Pears VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pears	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	8.9% 259kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	61% 44.2g	15.4% 11g	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	40% 29g	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	% 11.8g	NA	g per day for Men 19-50 years
Sucrose	% 3.22g	NA	g per day for Men 19-50 years
Fiber	37% 14g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Pears	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	39% 0.51mg	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	7.94% 31.8μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.7% 19.5mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	10.2% 0.82mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	88.7% 2.04mg	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	7.78% 54.4mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.3% 381g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pears vs Canned Carrots with Liquids and Salt:

• Raw Pears have 2.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3.9 times more Vitamin B6, 6.1 times more Vitamin E and 2.2 times more Vitamin K than Raw Pears.
• Both Raw Pears and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Raw Pears as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pears vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 3.4 times more Calcium, 1.3 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 9.4 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 240 times more Sodium and 2.9 times more Zinc than Raw Pears.
• Both Raw Pears and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 1 lb.
• Both Raw Pears as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pears have 2.5 times more Energy, 2.8 times more Carbohydrate, 4 times more Sugars and 1.7 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Protein than Raw Pears.
• Both Raw Pears as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.