Comparing Nutrients in 14 ounces Pears, canned, heavy syrup, drained VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, heavy syrup, drained	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pears, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Energy	10% 294kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.7g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	90% 65g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	24% 0.31mg	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	0.99% 3.97μg	33.7% 135μg	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	4.85% 4.37mg	261% 235mg	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	3.18% 0.48mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.74% 29.8μg	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	11% 0.87mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	5% 0.12mg	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	4.54% 31.8mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.6% 319g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears, canned, heavy syrup, drained VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Pears, canned, heavy syrup, drained versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pears, canned, heavy syrup, drained vs Navel Oranges:

• 14 oz of Raw Navel Oranges contain 6.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 5.6 times more Vitamin B6, 34 times more Vitamin B9 and 53.7 times more Vitamin C than Pears, canned, heavy syrup, drained.
• 14 ounces of Pears, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Pears, canned, heavy syrup, drained as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Pears, canned, heavy syrup, drained vs Navel Oranges:

• 14 ounces of Pears, canned, heavy syrup, drained have 1.6 times more Copper and 1.7 times more Iron than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 7.2 times more Calcium, 2.8 times more Magnesium, 2.9 times more Phosphorus and 2.5 times more Potassium than Pears, canned, heavy syrup, drained.
• Both Pears, canned, heavy syrup, drained and Navel Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Pears, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• 14 ounces of Navel Oranges lack sufficient amounts of Iron
• Both Pears, canned, heavy syrup, drained as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pears, canned, heavy syrup, drained have 1.5 times more Energy, 1.5 times more Carbohydrate, 1.9 times more Sugars and 1.2 times more Fiber than Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Pears, canned, heavy syrup, drained as well as Raw Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.