Comparing Nutrients in 7 ounces Oranges with Peel VS Pears

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pears	2%	2%	96%

Macro Nutrients

	Oranges with Peel	Pears	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.16g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	16% 6.15g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pears	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	9.5% 8.53mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pears	Recommended Dietary Allowance
Calcium	14% 139mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20% 1.6mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pears per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Pears:

• 7 ounces of Oranges with Peel have 8.3 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3, 6.7 times more Vitamin B5, 3.2 times more Vitamin B6, 4.3 times more Vitamin B9 and 16.5 times more Vitamin C than Pears.
• 7 ounces of Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Pears have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pears:

• 7 ounces of Oranges with Peel have 7.8 times more Calcium, 4.4 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus and 1.7 times more Potassium than Pears.
• While 7 oz of Raw Pears contain 1.4 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Pears contain similar levels of Water per seven ounces.
• 7 ounces of Pears lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Oranges with Peel as well as Raw Pears lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Fiber and 3.6 times more Protein than Pears.
• Both Oranges with Peel and Pears offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Pears provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Pears provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Pears

What are the health benefits of Oranges with Peel compared to Pears?

Oranges with peel are a good source of fiber, vitamin C, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. Pears, on the other hand, are also rich in fiber, vitamin C, and antioxidants but may not have the same concentration of nutrients found in orange peels. Both fruits are nutritious choices for overall health and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Oranges with Peel or Pears?

Both oranges and pears are healthy fruits that can aid in weight loss due to their high fiber content and low calorie density. However, eating more oranges with the peel may be slightly more beneficial for weight loss as the peel contains additional fiber and nutrients that can help you feel fuller for longer and support your digestive system. Remember to also focus on a balanced diet and regular physical activity for effective weight loss.

Should I eat more Oranges with Peel or more Pears to gain more muscles while training consistently?

Both oranges and pears are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Oranges are rich in vitamin C, which is important for collagen synthesis and muscle repair. Pears are a good source of dietary fiber, which can aid in digestion and nutrient absorption. In terms of muscle-building, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, nuts, seeds, and whole grains. Additionally, incorporating a variety of fruits and vegetables into your diet can provide essential vitamins, minerals, and antioxidants that support overall health and muscle recovery. Ultimately, the key to gaining muscle while training consistently is to maintain a well-rounded and nutrient-dense vegan diet that includes a variety of plant-based foods, including both oranges and pears.

What is the environmental impact of producing Oranges with Peel compared to Pears?

Oranges with peel generally have a higher environmental impact compared to pears due to factors such as water usage, pesticide use, transportation emissions, and packaging. Oranges require more water to grow and are often sprayed with more pesticides compared to pears. Additionally, the transportation of oranges, especially if they are imported, can contribute to higher carbon emissions. Pears, on the other hand, typically have a lower environmental impact as they require less water, fewer pesticides, and have a lower carbon footprint during transportation.