Comparing Nutrients in 1 kilogram Bosc Pears VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Bosc Pears	Valencia Oranges	Recommended Dietary Allowance
Energy	23% 670kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	91% 119g	130g per day for Men 19-50 years
Sugars	141% 102g	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	77.8% 56.4g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 21g	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

	Bosc 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	17.7% 0.23mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31% 28mg	539% 485mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Valencia Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	41% 0.37mg	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	18.8% 1.5mg	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	20.4% 0.47mg	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	20% 140mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	36% 1220mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.5% 832g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 12 times more Vitamin A, 7.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 4.4 times more Vitamin B5, 3 times more Vitamin B6, 5.6 times more Vitamin B9 and 17.3 times more Vitamin C than Raw Bosc Pears.

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

• Raw Bosc Pears have 2.8 times more Copper, 1.7 times more Iron, 2 times more Manganese and 2.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium, 1.4 times more Magnesium and 1.5 times more Potassium than Raw Bosc Pears.
• Both Raw Bosc Pears and Raw Valencia Oranges have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Bosc Pears have 1.4 times more Energy, 1.4 times more Carbohydrate and 1.2 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.