Comparing Nutrients in 7 ounces Bosc Pears VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Bosc Pears	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	28% 20.3g	6.8% 4.94g	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	15.4% 11g	3.6% 2.6g	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	% 4.92g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.15g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	12% 0.16mg	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	3.47% 14μg	6.45% 25.8μg	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	6.17% 5.56mg	50.3% 45.2mg	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	1.6% 0.24mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	16.5% 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	3.72% 0.3mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	9.06% 0.21mg	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	3.97% 27.8mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.46% 165g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bosc Pears vs Cooked Ripe Red Tomatoes:

• Raw Bosc Pears have 1.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 3 times more Vitamin B1, 3.5 times more Vitamin B3, 2.3 times more Vitamin B5, 3.8 times more Vitamin B6, 1.9 times more Vitamin B9, 8.1 times more Vitamin C and 4.7 times more Vitamin E than Raw Bosc Pears.
• Both Raw Bosc Pears and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Bosc Pears vs Cooked Ripe Red Tomatoes:

• Raw Bosc Pears have 1.4 times more Copper than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.5 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus and 1.8 times more Potassium than Raw Bosc Pears.
• Both Raw Bosc Pears and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Zinc and Water per 7 oz.
• Both Raw Bosc Pears as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Bosc Pears have 3.7 times more Energy, 4 times more Carbohydrate, 4.1 times more Sugars, 4.3 times more Fructose and 4.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.