Comparing Nutrients in 5 ounces Red Anjou Pears VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Red Anjou Pears	2%	2%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Red Anjou Pears	Cauliflower	Recommended Dietary Allowance
Energy	3.03% 88kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	3.73% 2.7g	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	12.7% 9.2g	1.9% 1.37g	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	% 3.9g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 0.37g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	0.84% 0.47g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Red Anjou Pears	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	20% 0.26mg	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	2.5% 9.92μg	20% 80.8μg	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	8.2% 7.37mg	76% 68.3mg	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	1.13% 0.17mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Anjou Pears	Cauliflower	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	3.37% 0.27mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	9.55% 0.22mg	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	2.63% 18.4mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Anjou Pears VS Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Anjou Pears vs Cauliflower:

• 5 oz of Raw Cauliflower contain 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 12.6 times more Vitamin B5, 4.7 times more Vitamin B6, 8.1 times more Vitamin B9, 9.3 times more Vitamin C and 3.2 times more Vitamin K than Raw Red Anjou Pears.
• 5 ounces of Red Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Red Anjou Pears as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Anjou Pears vs Cauliflower:

• 5 ounces of Red Anjou Pears have 1.8 times more Copper than Cauliflower.
• While 5 oz of Raw Cauliflower contain 2 times more Calcium, 2.2 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 30 times more Sodium and 2.1 times more Zinc than Raw Red Anjou Pears.
• Both Red Anjou Pears and Cauliflower contain similar levels of Water per five ounces.
• 5 ounces of Red Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Red Anjou Pears as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Anjou Pears have 2.5 times more Energy, 3 times more Carbohydrate, 5 times more Sugars, 6.7 times more Fructose and 1.5 times more Fiber than Cauliflower.
• While 5 oz of Raw Cauliflower contain 5.8 times more Protein than Raw Red Anjou Pears.
• 5 ounces of Red Anjou Pears provide inadequate amounts of Protein
• 5 ounces of Cauliflower provide inadequate amounts of Energy