Comparing Nutrients in 5 ounces Oranges with Peel VS Pears

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pears	2%	2%	96%

Macro Nutrients

	Oranges with Peel	Pears	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	12.6% 9.1g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pears	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.16% 0.041mg	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	10.6% 42.5μg	2.5% 9.92μg	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	112% 101mg	6.77% 6.1mg	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	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.2% 6.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pears	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	14% 1.13mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	2.96% 0.068mg	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	4.45% 31mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pears per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Pears:

• 5 ounces of Oranges with Peel have 8.3 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3, 6.7 times more Vitamin B5, 3.2 times more Vitamin B6, 4.3 times more Vitamin B9 and 16.5 times more Vitamin C than Pears.
• 5 ounces of Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Pears have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Pears:

• 5 ounces of Oranges with Peel have 7.8 times more Calcium, 4.4 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus and 1.7 times more Potassium than Pears.
• While 5 oz of Raw Pears contain 1.4 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Pears contain similar levels of Water per five ounces.
• 5 ounces of Pears lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Oranges with Peel as well as Raw Pears lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.5 times more Fiber and 3.6 times more Protein than Pears.
• Both Oranges with Peel and Pears offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Pears provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Pears provide inadequate amounts of Omega 3 and Omega 6 in five ounces.