Comparing Nutrients in 500 calories Valencia Oranges VS Raw Sulfured Dried Pears

Weight per 500 calories

• Valencia Oranges: 1020g
• Raw Sulfured Dried Pears: 191g

Raw Sulfured Dried Pears have 5.3 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Raw Sulfured Dried Pears?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raw Sulfured Dried Pears	3%	2%	95%

Macro Nutrients

	Valencia Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0.24% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	164% 119g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.5g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	19% 10.6g	6.37% 3.57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	1.27% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	10.6% 0.14mg	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	99% 398μg	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	550% 495mg	15% 13.4mg	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	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Calcium	41% 408mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	78.7% 0.71mg	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	11.5% 0.92mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	27% 0.62mg	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	24.8% 173mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	NA	0.69% 0.38μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.76% 11.5mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	24% 881g	1.38% 51g	3700g per day for Men 19-50 years

Valencia Oranges VS Raw Sulfured Dried Pears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Raw Sulfured Dried Pears?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Raw Sulfured Dried Pears:

• 500 calories of Valencia Oranges have more Vitamin A, 58.1 times more Vitamin B1, 1.5 times more Vitamin B2, 8.7 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin B9 and 37 times more Vitamin C than Raw Sulfured Dried Pears.
• Both Valencia Oranges and Raw Sulfured Dried Pears provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Raw Sulfured Dried Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Pears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Raw Sulfured Dried Pears:

• 500 calories of Valencia Oranges have 6.3 times more Calcium, 1.6 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 17.3 times more Water than Raw Sulfured Dried Pears.
• While 500 kcal of Raw Sulfured Dried Pears contain 1.9 times more Copper, 4.4 times more Iron and 2.7 times more Manganese than Raw Valencia Oranges.
• 500 calories of Raw Sulfured Dried Pears lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Pears lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 42.8 times more Omega 3, 1.8 times more Fiber and 3 times more Protein than Raw Sulfured Dried Pears.
• Both Valencia Oranges and Raw Sulfured Dried Pears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Raw Sulfured Dried Pears provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Pears provide inadequate amounts of Omega 6 in 500 calories.