Comparing Nutrients in 1 kilogram Pears, dried, sulfured, stewed, without added sugar VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pears, dried, sulfured, stewed, without added sugar	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Pears, dried, sulfured, stewed, without added sugar	Oranges	Recommended Dietary Allowance
Energy	43.8% 1270kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	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	4.18% 0.71g	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	260% 338g	90% 118g	130g per day for Men 19-50 years
Sugars	378% 274g	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	168% 64g	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Pears, dried, sulfured, stewed, without 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	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	44.4% 40mg	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	2% 0.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.5% 99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, dried, sulfured, stewed, without added sugar	Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	128% 10mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	40% 280mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	76% 2580mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	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	17.3% 1.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	17.4% 644g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pears, dried, sulfured, stewed, without added sugar vs Oranges:

• Pears, dried, sulfured, stewed, without added sugar have 1.2 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 21.8 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9, 13.3 times more Vitamin C and 6 times more Vitamin E than Pears, dried, sulfured, stewed, without added sugar.
• Both Pears, dried, sulfured, stewed, without 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, without added sugar vs Oranges:

• Pears, dried, sulfured, stewed, without added sugar have 4 times more Copper, 10.2 times more Iron, 1.6 times more Magnesium, 6.4 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium and 1.3 times more Water than Pears, dried, sulfured, stewed, without added sugar.
• Both Pears, dried, sulfured, stewed, without added sugar as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pears, dried, sulfured, stewed, without added sugar have 2.7 times more Energy, 2.9 times more Carbohydrate, 2.9 times more Sugars and 2.7 times more Fiber than Raw Oranges.
• Both Pears, dried, sulfured, stewed, without added sugar and Raw Oranges have similar amounts of Protein per 1 kg.
• Both Pears, dried, sulfured, stewed, without added sugar as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.