Comparing Nutrients in 500 calories Valencia Oranges VS Green Anjou Pears

Weight per 500 calories

• Valencia Oranges: 1020g
• Green Anjou Pears: 758g

Raw Green Anjou Pears have 1.3 times more energy per unit of mass than Raw Valencia Oranges, which is low in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Green Anjou Pears?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Valencia Oranges	Green Anjou Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	102% 73.7g	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	63.3% 46g	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	% 25.2g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	67% 25.5g	62% 23.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.84% 7.58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	7.15% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	15% 0.2mg	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	17% 68μg	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	550% 495mg	37% 33.3mg	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	NA	6.06% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Green Anjou Pears	Recommended Dietary Allowance
Calcium	41% 408mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	65% 0.58mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	16% 0.36mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.51% 7.58mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	24% 881g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Green Anjou Pears:

• Raw Valencia Oranges have 16.2 times more Vitamin A, 11.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 7.8 times more Vitamin B5, 3.3 times more Vitamin B6, 5.8 times more Vitamin B9 and 14.8 times more Vitamin C than Raw Green Anjou Pears.

Comparing minerals per 500 calories for Valencia Oranges vs Green Anjou Pears:

• Raw Valencia Oranges have 4.9 times more Calcium, 1.9 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Water than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 1.5 times more Copper, 2 times more Iron and 1.5 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Green Anjou Pears have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 3.2 times more Protein than Raw Green Anjou Pears.
• Both Raw Valencia Oranges and Raw Green Anjou Pears have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Valencia Oranges as well as Raw Green Anjou Pears have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.