Comparing Nutrients in 14 ounces Valencia Oranges VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Valencia Oranges	Bosc Pears	Recommended Dietary Allowance
Energy	6.7% 194kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	49% 64g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Bosc Pears	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Bosc Pears	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.16% 0.24mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.92% 330g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 12 times more Vitamin A, 7.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 4.4 times more Vitamin B5, 3 times more Vitamin B6, 5.6 times more Vitamin B9 and 17.3 times more Vitamin C than Raw Bosc Pears.

Comparing minerals per 14 ounces for Valencia Oranges vs Bosc Pears:

• Raw Valencia Oranges have 4 times more Calcium, 1.4 times more Magnesium, 1.2 times more Phosphorus and 1.5 times more Potassium than Raw Bosc Pears.
• While Raw Bosc Pears contain 2.8 times more Copper, 1.7 times more Iron, 2 times more Manganese and 2.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Bosc Pears have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.9 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 1.4 times more Energy and 1.4 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Bosc Pears have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Raw Bosc Pears have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.