Comparing Nutrients in 5 ounces Navel Oranges VS Pears, canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pears, canned, juice pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Navel Oranges	Pears, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	14% 18.3g	130g per day for Men 19-50 years
Sugars	16.6% 12g	19% 13.7g	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	4.4% 3.2g	11.3% 8.22g	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	% 2.8g	% 4.68g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.85g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.86% 0.48g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pears, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	0.62% 0.031mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	1.53% 0.02mg	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	12% 48μg	0.35% 1.4μg	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	93% 83.8mg	2.5% 2.27mg	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	1.4% 0.21mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pears, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	8.35% 0.075mg	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	2.3% 0.18mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	2.1% 0.048mg	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	4.66% 32.6mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pears, canned, juice pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Pears, canned, juice pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Pears, canned, juice pack, solids and liquids:

• 5 ounces of Navel Oranges have 6.2 times more Vitamin B1, 4.6 times more Vitamin B2, 2.1 times more Vitamin B3, 11.9 times more Vitamin B5, 5.6 times more Vitamin B6, 34 times more Vitamin B9 and 36.9 times more Vitamin C than Pears, canned, juice pack, solids and liquids.
• 5 ounces of Pears, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Pears, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Pears, canned, juice pack, solids and liquids:

• 5 ounces of Navel Oranges have 4.8 times more Calcium, 1.6 times more Magnesium, 1.9 times more Phosphorus and 1.7 times more Potassium than Pears, canned, juice pack, solids and liquids.
• While 5 oz of Pears, canned, juice pack, solids and liquids contain 1.4 times more Copper and 2.2 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and Pears, canned, juice pack, solids and liquids contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron
• 5 ounces of Pears, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Pears, canned, juice pack, solids and liquids lack sufficient amounts of Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.4 times more Fiber than Pears, canned, juice pack, solids and liquids.
• While 5 oz of Pears, canned, juice pack, solids and liquids contain 2.6 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Pears, canned, juice pack, solids and liquids offer comparable quantities of Carbohydrate and Sugars per five ounces.
• Both Raw Navel Oranges as well as Pears, canned, juice pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.