Comparing Nutrients in 500 calories Pears, canned, heavy syrup, drained VS Navel Oranges

Weight per 500 calories

• Pears, canned, heavy syrup, drained: 676g
• Navel Oranges: 1020g

Pears, canned, heavy syrup, drained have 1.5 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Pears, canned, heavy syrup, drained or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, heavy syrup, drained	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pears, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	98% 128g	130g per day for Men 19-50 years
Sugars	153% 111g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	48% 18.2g	59% 22.4g	38g per day for Men 19-50 years
Protein	2.9% 1.62g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.2% 0.074mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.28% 0.095mg	62% 0.81mg	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	1.7% 6.76μg	86.7% 347μg	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	8.26% 7.43mg	670% 603mg	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	5.4% 0.81mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.03μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	45.8% 0.41mg	44.2% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	1.27% 50.7μg	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	18.6% 1.5mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	6.44% 27mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	7.72% 54mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	13% 446mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.8mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	14.7% 543g	23.7% 877g	3700g per day for Men 19-50 years

Pears, Canned, Heavy Syrup, Drained VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pears, canned, heavy syrup, drained or Navel Oranges?

Lets compare vitamin content per 500 calories of Pears, canned, heavy syrup, drained vs Navel Oranges:

• 500 kcal of Raw Navel Oranges contain more Vitamin A, 9.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.7 times more Vitamin B3, 8.5 times more Vitamin B6, 51.3 times more Vitamin B9, 81.1 times more Vitamin C and 1.9 times more Vitamin E than Pears, canned, heavy syrup, drained.
• 500 calories of Pears, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E
• Both Pears, canned, heavy syrup, drained as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Pears, canned, heavy syrup, drained vs Navel Oranges:

• 500 kcal of Raw Navel Oranges contain 10.8 times more Calcium, 4.2 times more Magnesium, 4.3 times more Phosphorus, 3.8 times more Potassium and 1.6 times more Water than Pears, canned, heavy syrup, drained.
• Both Pears, canned, heavy syrup, drained and Navel Oranges contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Pears, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Pears, canned, heavy syrup, drained as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pears, canned, heavy syrup, drained have 1.3 times more Sugars than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 5.7 times more Protein than Pears, canned, heavy syrup, drained.
• Both Pears, canned, heavy syrup, drained and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Pears, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Pears, canned, heavy syrup, drained as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.