Comparing Nutrients in 300 calories Red Anjou Pears VS Prune puree

Weight per 300 calories

• Red Anjou Pears: 484g
• Prune puree: 117g

Prune puree has 4.1 times more energy per unit of mass than Raw Red Anjou Pears, which is high in comparison to other foods. Red Anjou Pears having low energy density.

Discover which food has more nutrients per 300 calories - Red Anjou Pears or Prune puree?

Macros Ratio

	Protein	Fat	Carbs
Red Anjou Pears	2%	2%	96%
Prune puree	3%	1%	96%

Macro Nutrients

	Red Anjou Pears	Prune puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.058% 0.019g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	58.5% 76g	130g per day for Men 19-50 years
Sugars	63.7% 46g	62.8% 45.5g	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	43.2% 31.4g	22.4% 16.2g	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	% 13.3g	% 26g	g per day for Men 19-50 years
Sucrose	% 1.26g	NA	g per day for Men 19-50 years
Fiber	38.2% 14.5g	10% 3.85g	38g per day for Men 19-50 years
Protein	2.85% 1.6g	4.38% 2.45g	56g per day for Men 19-50 years

Vitamins

	Red Anjou Pears	Prune puree	Recommended Dietary Allowance
Vitamin A	0.54% 4.84μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.13% 0.26mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	NA	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	8.47% 34μg	NA	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	28% 25mg	5.58% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.87% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.8% 23.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Anjou Pears	Prune puree	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	NA	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	11.5% 0.92mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	8.06% 34mg	NA	420mg per day for Men 19-50 years
Manganese	11.8% 0.27mg	NA	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	9% 63mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	29.3% 995mg	3400mg per day for Men 19-50 years
Selenium	0.88% 0.48μg	NA	55μg per day for Men 19-50 years
Sodium	0.32% 4.84mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	NA	11mg per day for Men 19-50 years
Water	11% 408g	0.95% 35g	3700g per day for Men 19-50 years

Red Anjou Pears VS Prune Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Anjou Pears or Prune puree?

Lets compare vitamin content per 300 calories of Red Anjou Pears vs Prune puree:

• 300 calories of Red Anjou Pears have 5 times more Vitamin C than Prune puree.
• While 300 kcal of Prune puree contain 24.1 times more Vitamin A, 3.7 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Red Anjou Pears.
• 300 calories of Red Anjou Pears have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B5
• 300 calories of Prune puree have insufficient amounts of Vitamin C
• Both Raw Red Anjou Pears as well as Prune puree have insufficient amounts of Vitamin B1 in 300 calories.

Comparing minerals per 300 calories for Red Anjou Pears vs Prune puree:

• 300 calories of Red Anjou Pears have 11.6 times more Water than Prune puree.
• While 300 kcal of Prune puree contain 3.6 times more Iron, 1.3 times more Phosphorus and 1.7 times more Potassium than Raw Red Anjou Pears.
• Both Raw Red Anjou Pears as well as Prune puree lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Anjou Pears have 1.9 times more Fructose and 3.8 times more Fiber than Prune puree.
• Both Red Anjou Pears and Prune puree offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Raw Red Anjou Pears as well as Prune puree provide inadequate amounts of Protein in 300 calories.