Comparing Nutrients in 100 grams Oranges with Peel VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Oranges with Peel	Green Anjou Pears	Recommended Dietary Allowance
Energy	2.17% 63kcal	2.28% 66kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	12% 15.8g	130g per day for Men 19-50 years
Sugars	NA	13.4% 9.73g	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	8.36% 6.06g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	12% 4.5g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	0.79% 0.44g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	0.86% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	2.25% 9μg	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	79% 71mg	4.9% 4.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Green Anjou Pears	Recommended Dietary Allowance
Calcium	7% 70mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	8.56% 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	10% 0.8mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	NA	2.1% 0.048mg	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	3.14% 22mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Green Anjou Pears per 100 g

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

Lets compare vitamin content per 100 grams of Oranges with Peel vs Green Anjou Pears:

• 100 grams of Oranges with Peel have 10 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 7.7 times more Vitamin B5, 3.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 16.1 times more Vitamin C than Green Anjou Pears.
• 100 grams of Green Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Oranges with Peel as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Green Anjou Pears:

• 100 grams of Oranges with Peel have 6.4 times more Calcium, 3.3 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus and 1.5 times more Potassium than Green Anjou Pears.
• While 100 g of Raw Green Anjou Pears contain 1.4 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Green Anjou Pears contain similar levels of Water per 100 grams.
• 100 grams of Green Anjou Pears lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Oranges with Peel as well as Raw Green Anjou Pears lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 1.5 times more Fiber and 3 times more Protein than Green Anjou Pears.
• Both Oranges with Peel and Green Anjou Pears offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Green Anjou Pears provide inadequate amounts of Protein