Comparing Nutrients in 5 ounces Medjool Dates VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Medjool Dates	Green Anjou Pears	Recommended Dietary Allowance
Energy	13.5% 393kcal	3.23% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.14g	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	81.7% 106g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	130% 94g	19% 13.8g	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	62.6% 45.4g	12% 8.6g	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	% 47.8g	% 4.72g	g per day for Men 19-50 years
Sucrose	% 0.75g	% 0.47g	g per day for Men 19-50 years
Fiber	25% 9.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	1.2% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	2.83% 0.037mg	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	5.3% 21.3μg	3.2% 12.8μg	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	0% 0mg	6.93% 6.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Green Anjou Pears	Recommended Dietary Allowance
Calcium	9.07% 91mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	12% 0.11mg	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	16% 1.28mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	2.96% 0.068mg	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	12.6% 88mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	29% 987mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.82% 30.2g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Green Anjou Pears per 5 oz

Compare the macro and micronutrient content in 5 oz of Medjool Dates versus 5 oz of Green Anjou Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Medjool Dates vs Green Anjou Pears:

• 5 ounces of Medjool Dates have 5 times more Vitamin B1, 2.7 times more Vitamin B2, 10.7 times more Vitamin B3, 18.7 times more Vitamin B5, 9.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Green Anjou Pears.
• While 5 oz of Raw Green Anjou Pears contain more Vitamin C and 1.6 times more Vitamin K than Medjool Dates.
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin C
• 5 ounces of Green Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Medjool Dates as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Medjool Dates vs Green Anjou Pears:

• 5 ounces of Medjool Dates have 5.8 times more Calcium, 4.7 times more Copper, 3.8 times more Iron, 7.7 times more Magnesium, 6.2 times more Manganese, 4.8 times more Phosphorus, 5.5 times more Potassium and 4.4 times more Zinc than Green Anjou Pears.
• While 5 oz of Raw Green Anjou Pears contain 3.9 times more Water than Medjool Dates.
• 5 ounces of Green Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Medjool Dates have 4.2 times more Energy, 4.7 times more Carbohydrate, 6.8 times more Sugars, 5.3 times more Fructose, 2.2 times more Fiber and 4.1 times more Protein than Green Anjou Pears.
• 5 ounces of Green Anjou Pears provide inadequate amounts of Protein