Comparing Nutrients in 5 ounces Bartlett Pears VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Bartlett Pears	Valencia Oranges	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	13% 17g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	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	13.2% 9.6g	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	% 3.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.61g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	0.99% 0.55g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.45% 0.23mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	6.87% 0.089mg	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	2.13% 8.5μg	14% 55.3μg	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	6.93% 6.24mg	76.4% 68.7mg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	5.83% 0.052mg	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	3.37% 0.27mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.052mg	1.4% 0.033mg	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	2.23% 15.6mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bartlett Pears vs Valencia Oranges:

• Raw Valencia Oranges contain 12 times more Vitamin A, 7.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 6 times more Vitamin B5, 2.4 times more Vitamin B6, 6.5 times more Vitamin B9 and 11 times more Vitamin C than Raw Bartlett Pears.

Comparing minerals per 5 ounces for Bartlett Pears vs Valencia Oranges:

• Raw Bartlett Pears have 2.1 times more Copper, 2.1 times more Iron and 1.6 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Raw Bartlett Pears.
• Both Raw Bartlett Pears and Raw Valencia Oranges have similar amounts of Water per 5 oz.
• Both Raw Bartlett Pears as well as Raw Valencia Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Bartlett Pears have 1.3 times more Energy, 1.3 times more Carbohydrate and 1.2 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Protein than Raw Bartlett Pears.
• Both Raw Bartlett Pears as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.