Comparing Nutrients in 14 ounces Valencia Oranges VS Raw Sulfured Dried Pears

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raw Sulfured Dried Pears	3%	2%	95%

Macro Nutrients

	Valencia Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Energy	6.7% 194kcal	36% 1040kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	213% 277g	130g per day for Men 19-50 years
Sugars	NA	341% 247g	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	26% 9.92g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	22% 0.29mg	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	38.7% 155μg	0% 0μg	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	214% 192mg	31% 27.8mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Calcium	16% 159mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	164% 1.47mg	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	4.47% 0.36mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	56.4% 1.3mg	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	9.64% 67.5mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.26% 343g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raw Sulfured Dried Pears per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Raw Sulfured Dried Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Raw Sulfured Dried Pears:

• 14 ounces of Valencia Oranges have 10.9 times more Vitamin B1, 1.6 times more Vitamin B5, more Vitamin B9 and 6.9 times more Vitamin C than Raw Sulfured Dried Pears.
• While 14 oz of Raw Sulfured Dried Pears contain 3.6 times more Vitamin B2 and 5 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Raw Sulfured Dried Pears provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Raw Sulfured Dried Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Pears have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Raw Sulfured Dried Pears:

• 14 ounces of Valencia Oranges have 3.2 times more Water than Raw Sulfured Dried Pears.
• While 14 oz of Raw Sulfured Dried Pears contain 10 times more Copper, 23.3 times more Iron, 3.3 times more Magnesium, 14.2 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium and 6.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Raw Sulfured Dried Pears contain similar levels of Calcium per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Sulfured Dried Pears contain 5.3 times more Energy, 5.9 times more Carbohydrate, 3 times more Fiber and 1.8 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Pears provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.