Comparing Nutrients in 300 calories OrangesVS Pears, dried, sulfured, stewed, without added sugar

Weight per 300 calories

Oranges

638g

Pears, dried, sulfured, stewed, without added sugar

236g

Pears, dried, sulfured, stewed, without added sugar have 2.7 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Pears, dried, sulfured, stewed, without added sugar?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Pears, dried, sulfured, stewed, without added sugar

95%

300 kcal ▼

Macro Nutrients

Orangesvs Pears, dried, sulfured, stewed, without added sugar

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

0.75%0.73g

0.77 gvs0.73 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g

Saturated Fat

0.13%0.04g

0.096 gvs0.04 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

0.15%0.002g

0.045 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g

Omega 6

0.99%0.17g

0.11 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g

Carbohydrate

61.4%80g

75 gvs80 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g

Sugars

89.3%64.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs64.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g

Fiber

39.8%15g

15.3 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

3.84%2.15g

6 gvs2.15 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Pears, dried, sulfured, stewed, without added sugar

7.8%70.2μg

Vitamin A

0.52%4.72μg

RAE, retinol activity equivalents

70.2 μgvs4.72 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

0.79%0.009mg

Thiamine

0.56 mgvs0.009 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg

Vitamin B2

3.63%0.047mg

Riboflavin

0.26 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

5.2%0.83mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs0.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

3.5%0.17mg

Pantothenic acid

1.6 mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

6.36%0.083mg

Pyridoxine

0.38 mgvs0.083 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

0%0μg

Folates and Folic Acid

191 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg

Vitamin C

10.5%9.45mg

Ascorbic acid

340 mgvs9.45 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

1.15 mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

19.5%23.4μg

Phytomenadione or phylloquinone

0 μgvs23.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Pears, dried, sulfured, stewed, without added sugar

25.5%255mg

Calcium

3.78%37.8mg

255 mgvs37.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

47.2%0.43mg

0.29 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg

Iron

30%2.4mg

0.64 mgvs2.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg

Magnesium

9%37.8mg

64 mgvs37.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg

Manganese

16.3%0.38mg

0.16 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.8%89.4mg

Phosphorus

9.45%66mg

89.4 mgvs66 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg

Potassium

18%609mg

1155 mgvs609 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

0.43%0.24μg

3.2 μgvs0.24 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.47%7.1mg

0 mgvs7.1 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

4.1%0.45mg

0.45 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g

Water

4.1%152g

554 gvs152 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oranges vs Pears, dried, sulfured, stewed, without added sugar:

Raw Oranges have 14.9 times more Vitamin A, 58.8 times more Vitamin B1, 5.4 times more Vitamin B2, 2.2 times more Vitamin B3, 9.1 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin B9, 35.9 times more Vitamin C and 16.2 times more Vitamin E than Pears, dried, sulfured, stewed, without added sugar.
While Pears, dried, sulfured, stewed, without added sugar contain more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Pears, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Pears, dried, sulfured, stewed, without added sugar:

Raw Oranges have 6.8 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium, 13.5 times more Selenium and 3.6 times more Water than Pears, dried, sulfured, stewed, without added sugar.
While Pears, dried, sulfured, stewed, without added sugar contain 1.5 times more Copper, 3.8 times more Iron and 2.4 times more Manganese than Raw Oranges.
Both Raw Oranges and Pears, dried, sulfured, stewed, without added sugar have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 2.8 times more Protein than Pears, dried, sulfured, stewed, without added sugar.
Both Raw Oranges and Pears, dried, sulfured, stewed, without added sugar have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
Both Raw Oranges as well as Pears, dried, sulfured, stewed, without added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesPears, dried, sulfured, stewed, without added sugarVS Valencia OrangesOrangesVS Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, without added sugarVS Pears, dried, sulfured, stewed, with added sugar

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Pears, dried, sulfured, stewed, without added sugar

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Pears, dried, sulfured, stewed, without added sugar?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: