Comparing Nutrients in 1 pound Valencia Oranges VS Bosc Pears

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Bosc Pears	Recommended Dietary Allowance
Energy	7.66% 222kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	56% 73g	130g per day for Men 19-50 years
Sugars	NA	64% 46.4g	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	35.3% 25.6g	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	% 11.2g	g per day for Men 19-50 years
Sucrose	NA	% 9.57g	g per day for Men 19-50 years
Fiber	30% 11.3g	37% 14g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Bosc Pears	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	7.33% 0.095mg	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	44.2% 177μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Bosc Pears	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	52.4% 0.47mg	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	5.1% 0.41mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	9.27% 0.21mg	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	11% 77mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10% 377g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 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 pound for Valencia Oranges vs Bosc Pears:

• Raw Valencia Oranges have 4 times more Calcium, 1.4 times more Magnesium, 1.2 times more Phosphorus and 1.5 times more Potassium than Raw Bosc Pears.
• While Raw Bosc Pears contain 2.8 times more Copper, 1.7 times more Iron, 2 times more Manganese and 2.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Bosc Pears have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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