Comparing Nutrients in 7 ounces Bartlett Pears VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Bartlett Pears	Navel Oranges	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	19% 25g	130g per day for Men 19-50 years
Sugars	26.5% 19.2g	23.3% 17g	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	18.5% 13.4g	6.16% 4.47g	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	% 4.96g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 8.5g	g per day for Men 19-50 years
Fiber	16% 6.15g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.03% 0.33mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	12% 0.16mg	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	2.98% 12μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.7% 8.73mg	130% 117mg	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	1.6% 0.24mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Navel Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.6% 0.077mg	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	4.7% 0.38mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	2.5% 0.058mg	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	3.1% 22mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	9.7% 329mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bartlett Pears vs Navel Oranges:

• Raw Bartlett Pears have more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, 5.7 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 6.2 times more Vitamin B5, 3 times more Vitamin B6, 5.7 times more Vitamin B9 and 13.4 times more Vitamin C than Raw Bartlett Pears.
• Both Raw Bartlett Pears and Raw Navel Oranges have similar amounts of Vitamin E per 7 oz.

Comparing minerals per 7 ounces for Bartlett Pears vs Navel Oranges:

• Raw Bartlett Pears have 2 times more Copper, 1.5 times more Iron and 1.3 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium, 1.8 times more Magnesium, 2.1 times more Phosphorus and 1.6 times more Potassium than Raw Bartlett Pears.
• Both Raw Bartlett Pears and Raw Navel Oranges have similar amounts of Water per 7 oz.
• Both Raw Bartlett Pears as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Bartlett Pears have 1.3 times more Energy, 3 times more Fructose and 1.4 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Protein than Raw Bartlett Pears.
• Both Raw Bartlett Pears and Raw Navel Oranges have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Raw Bartlett Pears as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.