Comparing Nutrients in 500 calories Green Anjou Pears VS Boiled Carrots

Weight per 500 calories

• Green Anjou Pears: 758g
• Boiled Carrots: 1429g

Green Anjou Pears have 1.9 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Green Anjou Pears or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Green Anjou Pears	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	90% 117g	130g per day for Men 19-50 years
Sugars	102% 73.7g	68% 49.3g	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	63.3% 46g	7.1% 5.14g	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	% 25.2g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 38.6g	g per day for Men 19-50 years
Fiber	62% 23.5g	113% 43g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.84% 7.58μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.15% 1.14mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	168% 2.2mg	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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.3mg	57% 51.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.06% 0.91mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.6μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	22.7% 1.8mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	96% 2.2mg	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	14% 98mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.58mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	17% 631g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Green Anjou Pears vs Boiled Carrots:

• Boiled and Drained Carrots contain 1606.6 times more Vitamin A, 12.4 times more Vitamin B1, 3.8 times more Vitamin B2, 8.1 times more Vitamin B3, 10.2 times more Vitamin B5, 11.1 times more Vitamin B6, 2.9 times more Vitamin B9, 1.5 times more Vitamin C, 16.2 times more Vitamin E and 6 times more Vitamin K than Raw Green Anjou Pears.

Comparing minerals per 500 calories for Green Anjou Pears vs Boiled Carrots:

• Raw Green Anjou Pears have 2.4 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.1 times more Calcium, 2.7 times more Iron, 2.7 times more Magnesium, 6.1 times more Manganese, 4.4 times more Phosphorus, 3.5 times more Potassium, more Selenium, 109.4 times more Sodium, 3.8 times more Zinc and 2 times more Water than Raw Green Anjou Pears.

Comparison of macro-nutrients per 500 calories:

• Raw Green Anjou Pears have 1.5 times more Sugars and 8.9 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber and 3.3 times more Protein than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Green Anjou Pears as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.