Comparing Nutrients in 7 ounces Pears VS Canned Orange Juice

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Pears	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	4.73% 0.062mg	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	3.47% 14μg	12% 47.6μg	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	9.5% 8.53mg	66.4% 59.7mg	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	1.6% 0.24mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Pears VS Canned Orange Juice per 7 oz

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

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

• 7 ounces of Pears have 1.2 times more Vitamin B2 and 44 times more Vitamin K than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 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 Raw Pears.
• Both Pears and Canned Orange Juice provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Pears have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Pears as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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