Comparing Nutrients in 1 kilogram Green Anjou Pears VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Oranges	7%	2%	91%

Macro Nutrients

	Green Anjou Pears	Oranges	Recommended Dietary Allowance
Energy	22.8% 660kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	90% 118g	130g per day for Men 19-50 years
Sugars	134% 97g	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	83.6% 60.6g	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	% 33.3g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	63% 24g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	22.5% 90μg	75% 300μg	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	49% 44mg	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Oranges	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	30% 2.4mg	12.5% 1mg	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	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	18.6% 130mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	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	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.5% 833g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Green Anjou Pears have more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 8.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6, 3.3 times more Vitamin B9, 12.1 times more Vitamin C and 1.5 times more Vitamin E than Raw Green Anjou Pears.

Comparing minerals per 1 kilogram for Green Anjou Pears vs Oranges:

• Raw Green Anjou Pears have 1.7 times more Copper, 2.4 times more Iron and 1.9 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium, 1.4 times more Magnesium and 1.4 times more Potassium than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Raw Oranges have similar amounts of Phosphorus and Water per 1 kg.
• Both Raw Green Anjou Pears as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Anjou Pears have 1.4 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw Oranges.
• While Raw Oranges contain 2.1 times more Protein than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Raw Oranges have similar amounts of Sugars per 1 kg.
• Both Raw Green Anjou Pears as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.