Comparing Nutrients in 1 pound Navel Oranges VS Green Anjou Pears

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Green Anjou Pears	Recommended Dietary Allowance
Energy	7.66% 222kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	NA	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	55% 71.6g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 15g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 1.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	37% 14g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Navel 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	25.7% 0.31mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Anjou Pears	Recommended Dietary Allowance
Calcium	19.5% 195mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Anjou Pears per 1 lb

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

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

• 1 pound of Navel Oranges has 6.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 6.1 times more Vitamin B5, 3 times more Vitamin B6, 3.8 times more Vitamin B9 and 13.4 times more Vitamin C than Green Anjou Pears.
• While 1 lb of Raw Green Anjou Pears contains more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• 1 pound of Green Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Navel Oranges as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A and Vitamin E in one pound.

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

• 1 pound of Navel Oranges has 3.9 times more Calcium, 1.6 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Green Anjou Pears.
• While 1 lb of Raw Green Anjou Pears contains 2 times more Copper, 1.8 times more Iron and 1.7 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Green Anjou Pears contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Green Anjou Pears lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Raw Green Anjou Pears lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Green Anjou Pears contains 1.3 times more Energy, 1.3 times more Carbohydrate, 2.7 times more Fructose and 1.4 times more Fiber than Raw Navel Oranges.
• Both Navel Oranges and Green Anjou Pears offer comparable quantities of Sugars per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Raw Green Anjou Pears provide inadequate amounts of Protein in one pound.