Comparing Nutrients in 1 pound Valencia Oranges VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Valencia Oranges	Green Anjou Pears	Recommended Dietary Allowance
Energy	7.66% 222kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.47% 0.45g	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	55% 71.6g	130g per day for Men 19-50 years
Sugars	NA	61% 44g	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	38% 27.5g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	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	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Green Anjou 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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	9.07% 0.12mg	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	10.2% 41μg	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	22% 20mg	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	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Green Anjou Pears	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	39% 0.35mg	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	13.6% 1.1mg	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	9.47% 0.22mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	17% 576mg	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	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.2% 378g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 12 times more Vitamin A, 8.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 5.8 times more Vitamin B5, 2.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 11 times more Vitamin C than Raw Green Anjou Pears.

Comparing minerals per 1 pound for Valencia Oranges vs Green Anjou Pears:

• Raw Valencia Oranges have 3.6 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Potassium than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 2.1 times more Copper, 2.7 times more Iron and 2.1 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Green Anjou Pears have similar amounts of Water per 1 lb.
• Both Raw Valencia Oranges as well as Raw Green Anjou Pears have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 2.4 times more Protein than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 1.3 times more Energy and 1.3 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Green Anjou Pears have similar amounts of Fiber per 1 lb.
• Both Raw Valencia Oranges as well as Raw Green Anjou Pears have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.