Comparing Nutrients in 300 calories Bartlett Pears VS Oranges with Peel

Weight per 300 calories

• Bartlett Pears: 476g
• Oranges with Peel: 476g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Bartlett Pears or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Bartlett Pears	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.76g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	56.8% 74g	130g per day for Men 19-50 years
Sugars	63.6% 46g	NA	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	44.4% 32g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	39% 14.8g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.53% 4.76μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.76% 0.057mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.52% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.52% 0.12mg	34% 0.44mg	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	7.14% 28.6μg	35.7% 143μg	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	23.3% 21mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.3% 43mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	30% 0.27mg	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	11.3% 0.9mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	7.66% 0.18mg	NA	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	7.5% 52.4mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	0.87% 0.48μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.76mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	11% 401g	10.6% 392g	3700g per day for Men 19-50 years

Bartlett Pears VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bartlett Pears or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Bartlett Pears vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain 13 times more Vitamin A, 8.3 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 7.9 times more Vitamin B5, 3.6 times more Vitamin B6, 5 times more Vitamin B9 and 16.1 times more Vitamin C than Raw Bartlett Pears.
• 300 calories of Bartlett Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5

Comparing minerals per 300 calories for Bartlett Pears vs Oranges with Peel :

• 300 calories of Bartlett Pears have 1.4 times more Copper than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 7.8 times more Calcium, 4.2 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium and 7 times more Selenium than Raw Bartlett Pears.
• Both Bartlett Pears and Oranges with Peel contain similar levels of Water per 300 calories.
• 300 calories of Bartlett Pears lack sufficient amounts of Calcium and Selenium
• Both Raw Bartlett Pears as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain 1.5 times more Fiber and 3.3 times more Protein than Raw Bartlett Pears.
• Both Bartlett Pears and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Bartlett Pears provide inadequate amounts of Protein