Comparing Nutrients in 14 ounces Pears VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pears	Navel Oranges	Recommended Dietary Allowance
Energy	7.8% 226kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	46.5% 60.4g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	53.4% 38.7g	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	35% 25.5g	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	% 10.3g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 17g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Pears	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	6.95% 27.8μg	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	19% 17mg	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	14.6% 17.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Navel Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	8.93% 0.71mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	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	6.8% 47.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	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	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9% 333g	9.22% 341g	3700g per day for Men 19-50 years

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

• Raw Pears have more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, 5.7 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 5.3 times more Vitamin B5, 2.7 times more Vitamin B6, 4.9 times more Vitamin B9 and 13.7 times more Vitamin C than Raw Pears.
• Both Raw Pears and Raw Navel Oranges have similar amounts of Vitamin E per 14 oz.
• Both Raw Pears as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pears vs Navel Oranges:

• Raw Pears have 2.1 times more Copper, 1.4 times more Iron and 1.7 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium, 1.6 times more Magnesium, 1.9 times more Phosphorus and 1.4 times more Potassium than Raw Pears.
• Both Raw Pears and Raw Navel Oranges have similar amounts of Water per 14 oz.
• Both Raw Pears as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pears have 1.2 times more Carbohydrate, 2.9 times more Fructose and 1.4 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Protein than Raw Pears.
• Both Raw Pears and Raw Navel Oranges have similar amounts of Energy and Sugars per 14 oz.
• Both Raw Pears as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.