Comparing Nutrients in 14 ounces Oranges VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Oranges	Bosc Pears	Recommended Dietary Allowance
Energy	6.43% 187kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	49% 64g	130g per day for Men 19-50 years
Sugars	51% 37g	56% 40.6g	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	31% 22.4g	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	% 9.84g	g per day for Men 19-50 years
Sucrose	NA	% 8.37g	g per day for Men 19-50 years
Fiber	25% 9.53g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Oranges	Bosc Pears	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	6.4% 0.083mg	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	29.8% 119μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	12.3% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Bosc Pears	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	46% 0.41mg	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	4.96% 0.4mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	8.1% 0.19mg	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	7.94% 55.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.92% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Bosc Pears:

• Raw Oranges have 11 times more Vitamin A, 7.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 4.4 times more Vitamin B5, 2.9 times more Vitamin B6, 4.3 times more Vitamin B9, 19 times more Vitamin C and 1.5 times more Vitamin E than Raw Bosc Pears.
• While Raw Bosc Pears contain more Vitamin K than Raw Oranges.

Comparing minerals per 14 ounces for Oranges vs Bosc Pears:

• Raw Oranges have 4 times more Calcium, 1.4 times more Magnesium and 1.5 times more Potassium than Raw Bosc Pears.
• While Raw Bosc Pears contain 2.3 times more Copper, 1.5 times more Iron, 1.9 times more Manganese and 1.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Bosc Pears have similar amounts of Phosphorus and Water per 14 oz.
• Both Raw Oranges as well as Raw Bosc Pears have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.6 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Fiber than Raw Oranges.
• Both Raw Oranges and Raw Bosc Pears have similar amounts of Sugars per 14 oz.
• Both Raw Oranges as well as Raw Bosc Pears have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.