Comparing Nutrients in 1 kilogram Valencia Oranges VS Bartlett Pears

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Bartlett Pears	2%	2%	96%

Macro Nutrients

	Valencia Oranges	Bartlett Pears	Recommended Dietary Allowance
Energy	17% 490kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	115% 150g	130g per day for Men 19-50 years
Sugars	NA	134% 97g	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	93% 67.6g	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	% 25g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	65.8% 25g	81.6% 31g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Bartlett Pears	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	20% 0.26mg	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	98% 390μg	15% 60μg	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	539% 485mg	49% 44mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Bartlett Pears	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	86.7% 0.78mg	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	11.3% 0.9mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	16% 0.37mg	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	24.3% 170mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.3% 863g	22.7% 841g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Bartlett Pears per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Bartlett Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Bartlett Pears:

• 1 kilogram of Valencia Oranges has 7.3 times more Vitamin B1, 1.5 times more Vitamin B2, 6 times more Vitamin B5, 2.4 times more Vitamin B6, 6.5 times more Vitamin B9 and 11 times more Vitamin C than Bartlett Pears.
• 1 kilogram of Bartlett Pears have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Valencia Oranges as well as Raw Bartlett Pears have insufficient amounts of Vitamin A and Vitamin B3 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Bartlett Pears:

• 1 kilogram of Valencia Oranges has 4.4 times more Calcium, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Bartlett Pears.
• While 1 kg of Raw Bartlett Pears contains 2.1 times more Copper and 2.1 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Bartlett Pears contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron
• 1 kilogram of Bartlett Pears lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Raw Bartlett Pears lack sufficient amounts of Manganese and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Bartlett Pears contains 1.3 times more Energy and 1.3 times more Carbohydrate than Raw Valencia Oranges.
• Both Valencia Oranges and Bartlett Pears offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Raw Bartlett Pears provide inadequate amounts of Protein in one kilogram.