Comparing Nutrients in 7 ounces Canned Orange Juice VS Pears

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pears	2%	2%	96%

Macro Nutrients

	Canned Orange Juice	Pears	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	24% 17.4g	26.7% 19.3g	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	6.65% 4.82g	17.6% 12.7g	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	% 4.5g	% 5.16g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 1.4g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	16% 6.15g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pears	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	4.43% 0.058mg	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% 47.6μg	3.47% 14μg	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	66.4% 59.7mg	9.5% 8.53mg	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	2.65% 0.4mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pears	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	0.11% 4.37μg	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	2.5% 0.2mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	4.14% 0.095mg	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	4.8% 33.7mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Pears per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Pears:

• 7 ounces of Canned Orange Juice have 3.3 times more Vitamin B1, 3.7 times more Vitamin B5, 3.4 times more Vitamin B9 and 7 times more Vitamin C than Pears.
• While 7 oz of Raw Pears contain 44 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pears provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin K
• 7 ounces of Pears have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Raw Pears have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Pears:

• 7 ounces of Canned Orange Juice have 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Pears.
• While 7 oz of Raw Pears contain 3.7 times more Copper, 1.8 times more Iron and 2.3 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pears contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• 7 ounces of Pears lack sufficient amounts of Magnesium and Phosphorus
• Both Unsweetened Canned Orange Juice as well as Raw Pears lack sufficient amounts of Calcium, Fluoride, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pears contain 1.4 times more Carbohydrate, 2.6 times more Fructose and 10.3 times more Fiber than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pears offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Raw Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.