Comparing Nutrients in 5 ounces Red Anjou Pears VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Red Anjou Pears	2%	2%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Red Anjou Pears	Navel Oranges	Recommended Dietary Allowance
Energy	3.03% 88kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	16.6% 12g	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	12.7% 9.2g	4.4% 3.2g	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	% 3.9g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.37g	% 6.07g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	0.84% 0.47g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Red Anjou Pears	Navel 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	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	8.6% 0.11mg	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	2.5% 9.92μg	12% 48μg	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	8.2% 7.37mg	93% 83.8mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Anjou Pears	Navel Oranges	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	1.8% 0.041mg	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	2.63% 18.4mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Red Anjou Pears vs Navel Oranges:

• Raw Red Anjou Pears have more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, 5.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 4.9 times more Vitamin B5, 2 times more Vitamin B6, 4.9 times more Vitamin B9 and 11.4 times more Vitamin C than Raw Red Anjou Pears.
• Both Raw Red Anjou Pears and Raw Navel Oranges have similar amounts of Vitamin E per 5 oz.

Comparing minerals per 5 ounces for Red Anjou Pears vs Navel Oranges:

• Raw Red Anjou Pears have 1.8 times more Copper, 1.5 times more Iron, 1.9 times more Manganese and 1.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.9 times more Calcium, 1.6 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Red Anjou Pears.
• Both Raw Red Anjou Pears and Raw Navel Oranges have similar amounts of Water per 5 oz.
• Both Raw Red Anjou Pears as well as Raw Navel Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Red Anjou Pears have 1.3 times more Energy, 2.9 times more Fructose and 1.4 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.8 times more Protein than Raw Red Anjou Pears.
• Both Raw Red Anjou Pears and Raw Navel Oranges have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Raw Red Anjou Pears as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.