Comparing Nutrients in 300 calories Bosc Pears VS Oranges with Peel

Weight per 300 calories

• Bosc Pears: 448g
• 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 - Bosc Pears or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Bosc Pears	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.4g	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	55.5% 72g	56.8% 74g	130g per day for Men 19-50 years
Sugars	63% 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	35% 25.3g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 9.45g	NA	g per day for Men 19-50 years
Fiber	36.5% 14g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	2.88% 1.6g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.5% 4.48μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.48% 0.054mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	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	7.84% 31.3μg	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	14% 12.5mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.48% 44.8mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.47mg	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	8.4% 0.67mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	7.46% 31.3mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	9.15% 0.21mg	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	8.96% 62.7mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.48mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	10% 372g	10.6% 392g	3700g per day for Men 19-50 years

Bosc Pears VS Oranges With Peel Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Oranges with Peel contain 13.8 times more Vitamin A, 8.9 times more Vitamin B1, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3, 6.2 times more Vitamin B5, 4.7 times more Vitamin B6, 4.6 times more Vitamin B9 and 27 times more Vitamin C than Raw Bosc Pears.
• 300 calories of Bosc Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5

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

• 300 calories of Bosc Pears have 1.7 times more Copper than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 7.4 times more Calcium, 5.7 times more Iron, 2.1 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and more Selenium than Raw Bosc Pears.
• Both Bosc Pears and Oranges with Peel contain similar levels of Water per 300 calories.
• 300 calories of Bosc Pears lack sufficient amounts of Calcium and Selenium
• Both Raw Bosc 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 3.8 times more Protein than Raw Bosc Pears.
• Both Bosc Pears and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Bosc Pears provide inadequate amounts of Protein