Comparing Nutrients in 7 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	19% 550kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	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	114% 149g	24% 31.3g	130g per day for Men 19-50 years
Sugars	182% 132g	26.6% 19.3g	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	87.6% 63.5g	16.6% 12g	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	% 67g	% 6.6g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 0.65g	g per day for Men 19-50 years
Fiber	35% 13.3g	16% 6.15g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	3.97% 0.052mg	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	7.44% 29.8μg	4.47% 18μg	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	9.7% 8.73mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Green Anjou Pears	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	17% 0.15mg	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	22.3% 1.8mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	4.14% 0.095mg	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	17.6% 123mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Green Anjou Pears per 7 oz

Compare the macro and micronutrient content in 7 oz of Medjool Dates versus 7 oz of Green Anjou Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Medjool Dates vs Green Anjou Pears:

• 7 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 7 oz of Raw Green Anjou Pears contain more Vitamin C and 1.6 times more Vitamin K than Medjool Dates.
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin C
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Medjool Dates vs Green Anjou Pears:

• 7 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 7 oz of Raw Green Anjou Pears contain 3.9 times more Water than Medjool Dates.
• 7 ounces of Green Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Green Anjou Pears provide inadequate amounts of Protein