Comparing Nutrients in 500 calories Red Anjou Pears VS Medjool Dates

Weight per 500 calories

• Red Anjou Pears: 807g
• Medjool Dates: 181g

Medjool Dates have 4.5 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 500 calories - Red Anjou Pears or Medjool Dates?

Macros Ratio

	Protein	Fat	Carbs
Red Anjou Pears	2%	2%	96%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Red Anjou Pears	Medjool Dates	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	104% 135g	130g per day for Men 19-50 years
Sugars	106% 77g	165% 120g	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	72% 52.3g	79.7% 57.8g	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	% 22g	% 61g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0.96g	g per day for Men 19-50 years
Fiber	63.7% 24g	32% 12g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Red Anjou Pears	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0.9% 8.06μg	1.4% 12.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.06% 0.097mg	7.52% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.33% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.55% 0.43mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	34.6% 0.45mg	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	14% 56.5μg	6.77% 27μg	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	46.6% 42mg	0% 0mg	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	6.45% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	4.06% 4.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Anjou Pears	Medjool Dates	Recommended Dietary Allowance
Calcium	8.87% 88.7mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	72.6% 0.65mg	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	19% 1.53mg	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.5mg	23.2% 97mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	23.2% 0.53mg	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	15% 105mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.06mg	0.12% 1.8mg	1500mg per day for Men 19-50 years
Zinc	9.53% 1.05mg	7.22% 0.79mg	11mg per day for Men 19-50 years
Water	18.4% 679g	1.04% 38.5g	3700g per day for Men 19-50 years

Red Anjou Pears VS Medjool Dates Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Anjou Pears or Medjool Dates?

Lets compare vitamin content per 500 calories of Red Anjou Pears vs Medjool Dates:

• 500 calories of Red Anjou Pears have 2.1 times more Vitamin B2, 2.1 times more Vitamin B9, more Vitamin C and 8.1 times more Vitamin K than Medjool Dates.
• While 500 kcal of Medjool Dates contain 2.2 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Red Anjou Pears.
• 500 calories of Red Anjou Pears have insufficient amounts of Vitamin B3 and Vitamin B5
• 500 calories of Medjool Dates have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Anjou Pears as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin B1 in 500 calories.

Comparing minerals per 500 calories for Red Anjou Pears vs Medjool Dates:

• 500 calories of Red Anjou Pears have 17.7 times more Water than Medjool Dates.
• While 500 kcal of Medjool Dates contain 1.3 times more Calcium, 1.7 times more Magnesium and 1.3 times more Potassium than Raw Red Anjou Pears.
• Both Red Anjou Pears and Medjool Dates contain similar levels of Copper, Iron, Manganese and Phosphorus per 500 calories.
• 500 calories of Red Anjou Pears lack sufficient amounts of Calcium
• Both Raw Red Anjou Pears as well as Medjool Dates lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Anjou Pears have 2 times more Fiber than Medjool Dates.
• While 500 kcal of Medjool Dates contain 1.6 times more Sugars than Raw Red Anjou Pears.
• Both Red Anjou Pears and Medjool Dates offer comparable quantities of Energy, Carbohydrate and Fructose per 500 calories.
• Both Raw Red Anjou Pears as well as Medjool Dates provide inadequate amounts of Protein in 500 calories.