Comparing Nutrients in 300 calories Pears, dried, sulfured, stewed, without added sugarVS Valencia Oranges

Weight per 300 calories

Pears, dried, sulfured, stewed, without added sugar

236g

Valencia Oranges

612g

Pears, dried, sulfured, stewed, without added sugar have 2.6 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Pears, dried, sulfured, stewed, without added sugar

95%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Pears, dried, sulfured, stewed, without added sugarvs Valencia Oranges

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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0.75%0.73g

Fat

1.9%1.84g

0.73 gvs1.84 g

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

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0.13%0.04g

Saturated Fat

0.67%0.21g

0.04 gvs0.21 g

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

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0.15%0.002g

Omega 3

6.12%0.098g

0.002 gvs0.098 g

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

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0.99%0.17g

Omega 6

1.6%0.27g

0.17 gvs0.27 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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61.4%80g

Carbohydrate

56%72.8g

80 gvs72.8 g

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

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89.3%64.7g

Sugars

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

64.7 gvsNA 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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39.8%15g

Fiber

40.3%15.3g

15 gvs15.3 g

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

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3.84%2.15g

Protein

11.4%6.37g

2.15 gvs6.37 g

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

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Vitamins

Pears, dried, sulfured, stewed, without added sugarvs Valencia Oranges

0.52%4.72μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

4.72 μgvs73.5 μg

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

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0.79%0.009mg

Vitamin B1

44.4%0.53mg

Thiamine

0.009 mgvs0.53 mg

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

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3.63%0.047mg

Vitamin B2

19%0.24mg

Riboflavin

0.047 mgvs0.24 mg

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

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5.2%0.83mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

0.83 mgvs1.68 mg

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

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3.5%0.17mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.17 mgvs1.53 mg

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

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6.36%0.083mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.083 mgvs0.39 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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0%0μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

0 μgvs239 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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10.5%9.45mg

Vitamin C

330%297mg

Ascorbic acid

9.45 mgvs297 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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0.47%0.071mg

Vitamin E

Tocopherols and Tocotrienols

0.071 mgvsNA mg

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

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19.5%23.4μg

Vitamin K

Phytomenadione or phylloquinone

23.4 μgvsNA μg

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

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Minerals

Pears, dried, sulfured, stewed, without added sugarvs Valencia Oranges

3.78%37.8mg

Calcium

24.5%245mg

37.8 mgvs245 mg

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

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47.2%0.43mg

Copper

25%0.23mg

0.43 mgvs0.23 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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30%2.4mg

Iron

6.9%0.55mg

2.4 mgvs0.55 mg

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

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9%37.8mg

Magnesium

14.6%61.2mg

37.8 mgvs61.2 mg

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

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16.3%0.38mg

Manganese

6.12%0.14mg

0.38 mgvs0.14 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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9.45%66mg

Phosphorus

15%104mg

66 mgvs104 mg

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

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18%609mg

Potassium

32.2%1096mg

609 mgvs1096 mg

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

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0.43%0.24μg

Selenium

0.24 μgvsNA μg

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

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0.47%7.1mg

Sodium

0%0mg

7.1 mgvs0 mg

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

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4.1%0.45mg

Zinc

3.34%0.37mg

0.45 mgvs0.37 mg

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

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4.1%152g

Water

14.3%529g

152 gvs529 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 Pears, dried, sulfured, stewed, without added sugar vs Valencia Oranges:

Raw Valencia Oranges contain 15.6 times more Vitamin A, 56.4 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 8.8 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin B9 and 31.4 times more Vitamin C than Pears, dried, sulfured, stewed, without added sugar.
Both Pears, dried, sulfured, stewed, without added sugar as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Pears, dried, sulfured, stewed, without added sugar have 1.9 times more Copper, 4.4 times more Iron, 2.7 times more Manganese and 1.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.5 times more Calcium, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 3.5 times more Water than Pears, dried, sulfured, stewed, without added sugar.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges contain 41.5 times more Omega 3 and 3 times more Protein than Pears, dried, sulfured, stewed, without added sugar.
Both Pears, dried, sulfured, stewed, without added sugar and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Pears, dried, sulfured, stewed, without added sugar as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pears, dried, sulfured, stewed, without added sugarVS Pears, dried, sulfured, stewed, with added sugarValencia OrangesVS Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, without added sugarVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Pears, dried, sulfured, stewed, without added sugarVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: