Comparing Nutrients in 100 grams Pears VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pears	Boiled Carrots	Recommended Dietary Allowance
Energy	1.97% 57kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	13.4% 9.75g	4.76% 3.45g	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	8.86% 6.4g	0.5% 0.36g	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	% 2.6g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 2.7g	g per day for Men 19-50 years
Fiber	8.16% 3.1g	7.9% 3g	38g per day for Men 19-50 years
Protein	0.64% 0.36g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Pears	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.98% 0.049mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	11.8% 0.15mg	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	1.75% 7μg	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.78% 4.3mg	4% 3.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.8% 0.12mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.9% 9mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	1.2% 47.5μg	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	2.25% 0.18mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.1% 0.048mg	6.74% 0.16mg	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	1.7% 12mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pears vs Boiled Carrots:

• Boiled and Drained Carrots contain 852 times more Vitamin A, 5.5 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B5, 5.3 times more Vitamin B6, 2 times more Vitamin B9, 8.6 times more Vitamin E and 3.1 times more Vitamin K than Raw Pears.
• Both Raw Pears and Boiled and Drained Carrots have similar amounts of Vitamin C per 100 g.
• Both Raw Pears as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pears vs Boiled Carrots:

• Raw Pears have 4.8 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium, 21.6 times more Fluoride, 1.9 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 7 times more Selenium, 58 times more Sodium and 2 times more Zinc than Raw Pears.
• Both Raw Pears and Boiled and Drained Carrots have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pears have 1.6 times more Energy, 1.9 times more Carbohydrate, 2.8 times more Sugars and 17.8 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Protein than Raw Pears.
• Both Raw Pears and Boiled and Drained Carrots have similar amounts of Fiber per 100 g.
• Both Raw Pears as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.