Comparing Nutrients in 300 calories Asian Pears VS Carrots

Weight per 300 calories

• Asian Pears: 714g
• Carrots: 732g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Asian Pears or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Asian Pears	4%	4%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Asian Pears	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.45% 0.007g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	54% 70g	130g per day for Men 19-50 years
Sugars	69.5% 50.4g	48% 34.7g	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	NA	5.55% 4.02g	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	NA	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	54% 20.5g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Asian Pears	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.36% 0.064mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.78% 1.56mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.3% 57μg	34.8% 139μg	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	30% 27mg	48% 43mg	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	5.7% 0.86mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.8% 32μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asian Pears	Carrots	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	0% 0mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	45.5% 1.05mg	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	11.2% 78.6mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	25.4% 864mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	17% 630g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Asian Pears vs Carrots:

• Raw Carrots contain more Vitamin A, 7.5 times more Vitamin B1, 5.9 times more Vitamin B2, 4.6 times more Vitamin B3, 4 times more Vitamin B5, 6.4 times more Vitamin B6, 2.4 times more Vitamin B9, 1.6 times more Vitamin C, 5.6 times more Vitamin E and 3 times more Vitamin K than Raw Asian Pears.
• Both Raw Asian Pears as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Asian Pears vs Carrots:

• Raw Carrots contain 8.5 times more Calcium, more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 3.3 times more Phosphorus, 2.7 times more Potassium, more Sodium and 12.3 times more Zinc than Raw Asian Pears.
• Both Raw Asian Pears and Raw Carrots have similar amounts of Copper and Water per 300 kcal.
• Both Raw Asian Pears as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Asian Pears have 1.5 times more Sugars and 1.3 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.9 times more Omega 6 and 1.9 times more Protein than Raw Asian Pears.
• Both Raw Asian Pears and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Asian Pears as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.