Comparing Nutrients in 100 grams Red Anjou Pears VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Red Anjou Pears	2%	2%	96%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Red Anjou Pears	Medjool Dates	Recommended Dietary Allowance
Energy	2.14% 62kcal	9.55% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.15% 0.15g	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	11.5% 15g	57.7% 75g	130g per day for Men 19-50 years
Sugars	13% 9.54g	92% 66.5g	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	8.94% 6.5g	44% 32g	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	% 2.74g	% 33.7g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.53g	g per day for Men 19-50 years
Fiber	7.9% 3g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	0.59% 0.33g	3.23% 1.8g	56g per day for Men 19-50 years

Vitamins

	Red Anjou Pears	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	19% 0.25mg	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	3.75% 15μg	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	5.78% 5.2mg	0% 0mg	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	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Anjou Pears	Medjool Dates	Recommended Dietary Allowance
Calcium	1.1% 11mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	40.2% 0.36mg	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	2.38% 0.19mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	2.43% 0.056mg	13% 0.3mg	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	1.86% 13mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	0.58% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Anjou Pears VS Medjool Dates per 100 g

Compare the macro and micronutrient content in 100 g of Red Anjou Pears versus 100 g of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Anjou Pears vs Medjool Dates:

• 100 grams of Red Anjou Pears have more Vitamin C and 1.8 times more Vitamin K than Medjool Dates.
• While 100 g of Medjool Dates contain 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 9.9 times more Vitamin B3, 15.2 times more Vitamin B5, 6.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Red Anjou Pears.
• 100 grams of Red Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• 100 grams of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw Red Anjou Pears as well as Medjool Dates have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Red Anjou Pears vs Medjool Dates:

• 100 grams of Red Anjou Pears have 4 times more Water than Medjool Dates.
• While 100 g of Medjool Dates contain 5.8 times more Calcium, 5.2 times more Copper, 4.7 times more Iron, 7.7 times more Magnesium, 5.3 times more Manganese, 4.8 times more Phosphorus, 5.7 times more Potassium and 3.4 times more Zinc than Raw Red Anjou Pears.
• 100 grams of Red Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Medjool Dates contain 4.5 times more Energy, 5 times more Carbohydrate, 7 times more Sugars, 4.9 times more Fructose, 2.2 times more Fiber and 5.5 times more Protein than Raw Red Anjou Pears.
• 100 grams of Red Anjou Pears provide inadequate amounts of Protein