Comparing Nutrients in 1 pound Navel Oranges VS Raw Sulfured Dried Pears

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raw Sulfured Dried Pears	3%	2%	95%

Macro Nutrients

	Navel Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Energy	7.66% 222kcal	41% 1188kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	243% 316g	130g per day for Men 19-50 years
Sugars	53% 38.6g	389% 282g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	89.5% 34g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	3.02% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	25% 0.33mg	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	38.6% 154μg	0% 0μg	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	298% 268mg	35.3% 31.8mg	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	4.54% 0.68mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	77% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Calcium	19.5% 195mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	187% 1.7mg	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	7.37% 0.59mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	64.5% 1.5mg	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	15% 104mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	10.5% 390g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raw Sulfured Dried Pears per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Raw Sulfured Dried Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Raw Sulfured Dried Pears:

• 1 pound of Navel Oranges has 8.5 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin B9 and 8.4 times more Vitamin C than Raw Sulfured Dried Pears.
• While 1 lb of Raw Sulfured Dried Pears contains 2.8 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Raw Sulfured Dried Pears provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• 1 pound of Raw Sulfured Dried Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Sulfured Dried Pears have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Raw Sulfured Dried Pears:

• 1 pound of Navel Oranges has 1.3 times more Calcium and 3.2 times more Water than Raw Sulfured Dried Pears.
• While 1 lb of Raw Sulfured Dried Pears contains 9.5 times more Copper, 16.2 times more Iron, 3 times more Magnesium, 11.3 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Potassium and 4.9 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Sulfured Dried Pears lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sulfured Dried Pears contains 5.3 times more Energy, 5.6 times more Carbohydrate, 7.3 times more Sugars, 3.4 times more Fiber and 2.1 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Sulfured Dried Pears provide inadequate amounts of Omega 3 and Omega 6 in one pound.