Comparing Nutrients in 1 kilogram Pears, dried, sulfured, stewed, with added sugar VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pears, dried, sulfured, stewed, with added sugar	2%	2%	96%
Oranges	7%	2%	91%

Macro Nutrients

	Pears, dried, sulfured, stewed, with added sugar	Oranges	Recommended Dietary Allowance
Energy	48.3% 1400kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 371g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	129% 94g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	153% 58g	63% 24g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Pears, dried, sulfured, stewed, with added sugar	Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	46% 0.6mg	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% 0μg	75% 300μg	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	42.2% 38mg	591% 532mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, dried, sulfured, stewed, with added sugar	Oranges	Recommended Dietary Allowance
Calcium	15% 150mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	50% 0.45mg	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	121% 9.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	11% 0.25mg	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	38.6% 270mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	16.5% 612g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pears, dried, sulfured, stewed, with added sugar vs Oranges:

• Raw Oranges contain 5.5 times more Vitamin A, 21.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B9 and 14 times more Vitamin C than Pears, dried, sulfured, stewed, with added sugar.
• Both Pears, dried, sulfured, stewed, with added sugar and Raw Oranges have similar amounts of Vitamin B3 per 1 kg.
• Both Pears, dried, sulfured, stewed, with added sugar as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pears, dried, sulfured, stewed, with added sugar vs Oranges:

• Pears, dried, sulfured, stewed, with added sugar have 3.8 times more Copper, 9.7 times more Iron, 1.5 times more Magnesium, 6 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Selenium and 2.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.7 times more Calcium and 1.4 times more Water than Pears, dried, sulfured, stewed, with added sugar.

Comparison of macro-nutrients per 1 kilogram:

• Pears, dried, sulfured, stewed, with added sugar have 3 times more Energy, 3.2 times more Carbohydrate and 2.4 times more Fiber than Raw Oranges.
• Both Pears, dried, sulfured, stewed, with added sugar and Raw Oranges have similar amounts of Protein per 1 kg.
• Both Pears, dried, sulfured, stewed, with added sugar as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.