Comparing Nutrients in 1 pound Bosc Pears VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Bosc Pears	Oranges	Recommended Dietary Allowance
Energy	10.5% 304kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	41% 53.3g	130g per day for Men 19-50 years
Sugars	64% 46.4g	58.5% 42.4g	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	35.3% 25.6g	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	% 11.2g	NA	g per day for Men 19-50 years
Sucrose	% 9.57g	NA	g per day for Men 19-50 years
Fiber	37% 14g	28.6% 11g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	21% 0.27mg	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	7.94% 31.8μg	34% 136μg	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	14% 12.7mg	268% 241mg	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	3.63% 0.54mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Oranges	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	22.7% 0.2mg	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	8.5% 0.68mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	4.93% 0.11mg	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	9.07% 63.5mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 377g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Bosc Pears have more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 7.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 4.4 times more Vitamin B5, 2.9 times more Vitamin B6, 4.3 times more Vitamin B9, 19 times more Vitamin C and 1.5 times more Vitamin E than Raw Bosc Pears.

Comparing minerals per 1 pound for Bosc Pears vs Oranges:

• Raw Bosc Pears have 2.3 times more Copper, 1.5 times more Iron, 1.9 times more Manganese and 1.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4 times more Calcium, 1.4 times more Magnesium and 1.5 times more Potassium than Raw Bosc Pears.
• Both Raw Bosc Pears and Raw Oranges have similar amounts of Phosphorus and Water per 1 lb.
• Both Raw Bosc Pears as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Bosc Pears have 1.4 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Fiber than Raw Oranges.
• While Raw Oranges contain 2.6 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears and Raw Oranges have similar amounts of Sugars per 1 lb.
• Both Raw Bosc Pears as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.