Comparing Nutrients in 1 pound Pears VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pears	Cauliflower	Recommended Dietary Allowance
Energy	8.9% 259kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	61% 44.2g	12% 8.66g	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	6.07% 4.4g	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	% 11.8g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 3.22g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	24% 9.07g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pears	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Cauliflower	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.3% 381g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Pears vs Cauliflower:

• 1 lb of Raw Cauliflower contains 4.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, 13.6 times more Vitamin B5, 6.3 times more Vitamin B6, 8.1 times more Vitamin B9, 11.2 times more Vitamin C and 3.5 times more Vitamin K than Raw Pears.
• 1 pound of Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Pears as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Pears vs Cauliflower:

• 1 pound of Pears has 2.1 times more Copper than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.4 times more Calcium, 2.3 times more Iron, 2.1 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium, 30 times more Sodium and 2.7 times more Zinc than Raw Pears.
• Both Pears and Cauliflower contain similar levels of Water per one pound.
• 1 pound of Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Pears as well as Raw Cauliflower lack sufficient amounts of Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pears has 3.1 times more Carbohydrate, 5.1 times more Sugars, 6.6 times more Fructose and 1.6 times more Fiber than Cauliflower.
• While 1 lb of Raw Cauliflower contains 5.3 times more Protein than Raw Pears.
• 1 pound of Pears provide inadequate amounts of Protein
• Both Raw Pears as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.