Comparing Nutrients in 100 calories Valencia Oranges VS Asian Pears

Weight per 100 calories

• Valencia Oranges: 204g
• Asian Pears: 238g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Valencia Oranges or Asian Pears?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Asian Pears	4%	4%	92%

Macro Nutrients

	Valencia Oranges	Asian Pears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.56% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.089% 0.029g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.15% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	NA	23% 16.8g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Asian Pears	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	1.8% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	4.03% 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	20% 79.6μg	4.76% 19μg	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	110% 99mg	10% 9.05mg	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	NA	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Asian Pears	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	0.95% 9.52mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	13.2% 0.12mg	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	2.3% 0.18mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	4.54% 19mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	6.2% 0.14mg	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	4.96% 34.7mg	3.74% 26mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	8.47% 288mg	3400mg per day for Men 19-50 years
Selenium	NA	0.43% 0.24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.43% 0.048mg	11mg per day for Men 19-50 years
Water	4.76% 176g	5.68% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Asian Pears:

• Raw Valencia Oranges have more Vitamin A, 8.3 times more Vitamin B1, 3.4 times more Vitamin B2, 3.1 times more Vitamin B5, 2.5 times more Vitamin B6, 4.2 times more Vitamin B9 and 10.9 times more Vitamin C than Raw Asian Pears.
• Both Raw Valencia Oranges and Raw Asian Pears have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Valencia Oranges as well as Raw Asian Pears have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Asian Pears:

• Raw Valencia Oranges have 8.6 times more Calcium, more Iron, 1.3 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Raw Asian Pears.
• While Raw Asian Pears contain 1.6 times more Copper and 3 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Asian Pears have similar amounts of Magnesium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have 13.7 times more Omega 3 and 1.8 times more Protein than Raw Asian Pears.
• While Raw Asian Pears contain 1.7 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Asian Pears have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Valencia Oranges as well as Raw Asian Pears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.