Comparing Nutrients in 100 grams Navel Oranges VS Bartlett Pears

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Bartlett Pears	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	NA	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	11.5% 15g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	13.4% 9.7g	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	3.1% 2.25g	9.32% 6.76g	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	% 1.97g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.43g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0.7% 0.39g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Bartlett Pears	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	1.03% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	2% 0.026mg	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	8.5% 34μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	4.9% 4.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Bartlett Pears	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	8.67% 0.078mg	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	1.63% 0.13mg	2.38% 0.19mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	1.6% 0.037mg	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	3.3% 23mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Bartlett Pears per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Bartlett Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Bartlett Pears:

• 100 grams of Navel Oranges have 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 Bartlett Pears.
• While 100 g of Raw Bartlett Pears contain more Vitamin K than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin K
• 100 grams of Bartlett Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Bartlett Pears have insufficient amounts of Vitamin A and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Bartlett Pears:

• 100 grams of Navel Oranges have 4.8 times more Calcium, 1.8 times more Magnesium, 2.1 times more Phosphorus and 1.6 times more Potassium than Bartlett Pears.
• While 100 g of Raw Bartlett Pears contain 2 times more Copper and 1.5 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and Bartlett Pears contain similar levels of Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron
• 100 grams of Bartlett Pears lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Raw Bartlett Pears lack sufficient amounts of Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Bartlett Pears contain 1.3 times more Energy, 3 times more Fructose and 1.4 times more Fiber than Raw Navel Oranges.
• Both Navel Oranges and Bartlett Pears offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Raw Bartlett Pears provide inadequate amounts of Protein in 100 grams.