Comparing Nutrients in 7 ounces Green Anjou Pears VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Green Anjou Pears	Navel Oranges	Recommended Dietary Allowance
Energy	4.5% 131kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	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	24% 31.3g	19% 25g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	16.6% 12g	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	% 6.6g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 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	1.56% 0.87g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Green Anjou 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	1.65% 0.02mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	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	4.47% 18μg	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	7.1% 8.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Navel Oranges	Recommended Dietary Allowance
Calcium	2.2% 22mg	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	5.95% 0.48mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	3.7% 25.8mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Green Anjou Pears have more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, 6.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 6.1 times more Vitamin B5, 3 times more Vitamin B6, 3.8 times more Vitamin B9 and 13.4 times more Vitamin C than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Raw Navel Oranges have similar amounts of Vitamin E per 7 oz.

Comparing minerals per 7 ounces for Green Anjou Pears vs Navel Oranges:

• Raw Green Anjou Pears have 2 times more Copper, 1.8 times more Iron and 1.7 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.9 times more Calcium, 1.6 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Raw Navel Oranges have similar amounts of Water per 7 oz.
• Both Raw Green Anjou 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 Green Anjou Pears have 1.3 times more Energy, 1.3 times more Carbohydrate, 2.7 times more Fructose and 1.4 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Protein than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Raw Navel Oranges have similar amounts of Sugars per 7 oz.
• Both Raw Green Anjou Pears as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.