Comparing Nutrients in 500 calories Green Anjou Pears VS Oranges

Weight per 500 calories

• Green Anjou Pears: 758g
• Oranges: 1064g

Green Anjou Pears have 1.4 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Oranges	7%	2%	91%

Macro Nutrients

	Green Anjou Pears	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	96% 125g	130g per day for Men 19-50 years
Sugars	102% 73.7g	137% 99g	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	63.3% 46g	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	% 25.2g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	62% 23.5g	67% 25.5g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Oranges	Recommended Dietary Allowance
Vitamin A	0.84% 7.58μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.15% 1.14mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	49% 0.64mg	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	17% 68μg	79.8% 319μg	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	37% 33.3mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.06% 0.91mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Oranges	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	53% 0.48mg	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	22.7% 1.8mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	11.6% 0.27mg	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	14% 98mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	17% 631g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Green Anjou Pears have more Vitamin K than Raw Oranges.
• While Raw Oranges contain 15.4 times more Vitamin A, 12.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 8.2 times more Vitamin B5, 3.2 times more Vitamin B6, 4.7 times more Vitamin B9, 17 times more Vitamin C and 2.1 times more Vitamin E than Raw Green Anjou Pears.

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

• Raw Green Anjou Pears have 1.2 times more Copper, 1.7 times more Iron and 1.4 times more Manganese than Raw Oranges.
• While Raw Oranges contain 5.1 times more Calcium, 2 times more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium, more Selenium and 1.5 times more Water than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Raw Oranges have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 1.3 times more Sugars and 3 times more Protein than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Green Anjou Pears as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.