Comparing Nutrients in 7 ounces Fresh Orange juice VS Pears, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pears, canned, water pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Fresh Orange juice	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	12% 15.5g	130g per day for Men 19-50 years
Sugars	23% 16.7g	16.7% 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	5.8% 4.2g	10.7% 7.74g	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	% 3.6g	% 3.77g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.6g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0.67% 0.38g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0.67% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	2.14% 0.028mg	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	15% 59.5μg	0.5% 2μg	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	110% 99mg	2.2% 2mg	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	0.53% 0.079mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	11.2% 0.1mg	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	4.96% 0.4mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	2.93% 0.067mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pears, canned, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Pears, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Pears, canned, water pack, solids and liquids:

• 7 ounces of Fresh Orange juice have 11.3 times more Vitamin B1, 3 times more Vitamin B2, 7.4 times more Vitamin B3, 8.6 times more Vitamin B5, 2.9 times more Vitamin B6, 30 times more Vitamin B9 and 50 times more Vitamin C than Pears, canned, water pack, solids and liquids.
• 7 ounces of Pears, canned, water 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 Orange juice as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Pears, canned, water pack, solids and liquids:

• 7 ounces of Fresh Orange juice have 2.8 times more Magnesium, 2.4 times more Phosphorus and 3.8 times more Potassium than Pears, canned, water pack, solids and liquids.
• Both Fresh Orange juice and Pears, canned, water pack, solids and liquids contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Pears, canned, water pack, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Orange juice as well as Pears, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.3 times more Carbohydrate and 1.4 times more Sugars than Pears, canned, water pack, solids and liquids.
• While 7 oz of Pears, canned, water pack, solids and liquids contain 1.8 times more Fructose and 8 times more Fiber than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Pears, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.