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Nutrients in 300 calories of Pears

Raw Pears (Pyrus communis).

Weight per 300 Calories

Pears
526g

Raw Pears has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
2%
2%
96%
300 kcal ▼

Macro Nutrients

Pears
Energy300 kcal
10.3%
Raw Pears have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.74 g
0.76%
Raw Pears have 0.73684210526316 g of Fat per 300 calories, which is 0.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.36%
Raw Pears have 0.11578947368421 g of Saturated Fat per 300 calories, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.005 g
0.33%
Raw Pears have 0.0052631578947368 g of Omega 3 per 300 calories, which is 0.33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.49 g
2.88%
Raw Pears have 0.48947368421053 g of Omega 6 per 300 calories, which is 2.88% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Pears have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate80 g
61.7%
Raw Pears have 80.157894736842 g of Carbohydrate per 300 calories, which is 61.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars51.3 g
70.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Pears have 51.315789473684 g of Sugars per 300 calories, which is 70.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose33.8 g
46.6%
≤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]
Raw Pears have 33.789473684211 g of Fructose per 300 calories, which is 46.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose13.7 g
%
Raw Pears have 13.684210526316 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose3.74 g
%
Raw Pears have 3.7368421052632 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber16.3 g
43%
Raw Pears have 16.315789473684 g of Fiber per 300 calories, which is 43% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.9 g
3.4%
Raw Pears have 1.8947368421053 g of Protein per 300 calories, which is 3.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pears
Vitamin A5.26 μg
0.58%
RAE, retinol activity equivalents
Raw Pears have 5.2631578947368 μg of Vitamin A per 300 calories, which is 0.58% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.063 mg
5.26%
Thiamine
Raw Pears have 0.063157894736842 mg of Vitamin B1 per 300 calories, which is 5.26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg
10.5%
Riboflavin
Raw Pears have 0.13684210526316 mg of Vitamin B2 per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.85 mg
5.3%
Niacin, nicotinic acid, niacinamide
Raw Pears have 0.84736842105263 mg of Vitamin B3 per 300 calories, which is 5.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.26 mg
5.16%
Pantothenic acid
Raw Pears have 0.25789473684211 mg of Vitamin B5 per 300 calories, which is 5.16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg
11.7%
Pyridoxine
Raw Pears have 0.15263157894737 mg of Vitamin B6 per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B937 μg
9.2%
Folates and Folic Acid
Raw Pears have 36.842105263158 μg of Vitamin B9 per 300 calories, which is 9.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Pears have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C22.6 mg
25%
Ascorbic acid
Raw Pears have 22.631578947368 mg of Vitamin C per 300 calories, which is 25% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Pears have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.63 mg
4.2%
Tocopherols and Tocotrienols
Raw Pears have 0.63157894736842 mg of Vitamin E per 300 calories, which is 4.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K23 μg
19.3%
Phytomenadione or phylloquinone
Raw Pears have 23.157894736842 μg of Vitamin K per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pears
Calcium47.4 mg
4.74%
Raw Pears have 47.368421052632 mg of Calcium per 300 calories, which is 4.74% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.43 mg
48%
Raw Pears have 0.43157894736842 mg of Copper per 300 calories, which is 48% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride11.6 μg
0.29%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Pears have 11.578947368421 μg of Fluoride per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron0.95 mg
12%
Raw Pears have 0.94736842105263 mg of Iron per 300 calories, which is 12% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium37 mg
8.77%
Raw Pears have 36.842105263158 mg of Magnesium per 300 calories, which is 8.77% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.25 mg
11%
Raw Pears have 0.25263157894737 mg of Manganese per 300 calories, which is 11% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus63 mg
9.02%
Raw Pears have 63.157894736842 mg of Phosphorus per 300 calories, which is 9.02% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium611 mg
18%
Raw Pears have 610.52631578947 mg of Potassium per 300 calories, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.53 μg
0.96%
Raw Pears have 0.52631578947368 μg of Selenium per 300 calories, which is 0.96% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium5.26 mg
0.35%
Raw Pears have 5.2631578947368 mg of Sodium per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.53 mg
4.8%
Raw Pears have 0.52631578947368 mg of Zinc per 300 calories, which is 4.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water442 g
12%
Raw Pears have 441.89473684211 g of Water per 300 calories, which is 12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Pears:
Minerals in 300 calories of Raw Pears:
Macronutrients in 300 calories of Raw Pears:



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