Comparing Nutrients in 1 kilogram Pears VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Pears	Valencia Oranges	Recommended Dietary Allowance
Energy	19.7% 570kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	91% 119g	130g per day for Men 19-50 years
Sugars	134% 98g	NA	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	88.6% 64.2g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	65.8% 25g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pears	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	48.5% 0.63mg	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	17.5% 70μg	98% 390μg	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	47.8% 43mg	539% 485mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Valencia Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	22.5% 1.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	10% 0.23mg	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	17% 120mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.7% 840g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 12 times more Vitamin A, 7.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 5.1 times more Vitamin B5, 2.2 times more Vitamin B6, 5.6 times more Vitamin B9 and 11.3 times more Vitamin C than Raw Pears.
• Both Raw Pears as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pears vs Valencia Oranges:

• Raw Pears have 2.2 times more Copper, 2 times more Iron and 2.1 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Raw Pears.
• Both Raw Pears and Raw Valencia Oranges have similar amounts of Water per 1 kg.
• Both Raw Pears as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pears have 1.3 times more Carbohydrate and 1.2 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 16 times more Omega 3 and 2.9 times more Protein than Raw Pears.
• Both Raw Pears and Raw Valencia Oranges have similar amounts of Energy per 1 kg.
• Both Raw Pears as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.