Comparing Nutrients in 7 ounces Valencia Oranges VS Raw Sulfured Dried Pears

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raw Sulfured Dried Pears	3%	2%	95%

Macro Nutrients

	Valencia Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Energy	3.35% 97kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	170% 123g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	39% 15g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	11% 0.14mg	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	19.3% 77.4μg	0% 0μg	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	107% 96mg	15.4% 14mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.7% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	82% 0.74mg	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	2.23% 0.18mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	28.2% 0.65mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	31% 1058mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raw Sulfured Dried Pears per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Raw Sulfured Dried Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Raw Sulfured Dried Pears:

• 7 ounces of Valencia Oranges have 10.9 times more Vitamin B1, 1.6 times more Vitamin B5, more Vitamin B9 and 6.9 times more Vitamin C than Raw Sulfured Dried Pears.
• While 7 oz of Raw Sulfured Dried Pears contain 3.6 times more Vitamin B2 and 5 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Raw Sulfured Dried Pears provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Raw Sulfured Dried Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Pears have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Raw Sulfured Dried Pears:

• 7 ounces of Valencia Oranges have 3.2 times more Water than Raw Sulfured Dried Pears.
• While 7 oz of Raw Sulfured Dried Pears contain 10 times more Copper, 23.3 times more Iron, 3.3 times more Magnesium, 14.2 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium and 6.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Raw Sulfured Dried Pears contain similar levels of Calcium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sulfured Dried Pears contain 5.3 times more Energy, 5.9 times more Carbohydrate, 3 times more Fiber and 1.8 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Pears provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.