Comparing Nutrients in 14 ounces Bartlett Pears VS Oranges

Macros Ratio

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

Macro Nutrients

	Bartlett Pears	Oranges	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	36% 46.6g	130g per day for Men 19-50 years
Sugars	53% 38.5g	51% 37g	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	37% 27g	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	% 9.92g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	18.3% 0.24mg	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	5.95% 24μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19.4% 17.5mg	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	20% 0.18mg	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	9.43% 0.75mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	4.3% 0.099mg	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	6.24% 43.7mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.03% 334g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Bartlett Pears have more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 7.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 6 times more Vitamin B5, 2.3 times more Vitamin B6, 5 times more Vitamin B9, 12.1 times more Vitamin C and 1.5 times more Vitamin E than Raw Bartlett Pears.

Comparing minerals per 14 ounces for Bartlett Pears vs Oranges:

• Raw Bartlett Pears have 1.7 times more Copper, 1.9 times more Iron and 1.5 times more Manganese than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Raw Bartlett Pears.
• Both Raw Bartlett Pears and Raw Oranges have similar amounts of Water per 14 oz.
• Both Raw Bartlett Pears as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Bartlett Pears have 1.3 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw Oranges.
• While Raw Oranges contain 2.4 times more Protein than Raw Bartlett Pears.
• Both Raw Bartlett Pears and Raw Oranges have similar amounts of Sugars per 14 oz.
• Both Raw Bartlett Pears as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.