Like most fruits, pears and apples are low in calories and fat and provide good sources of essential nutrients. Women ages 19 to 30 and men ages 19 and over should eat about 2 cups of fruit per day, and women ages 31 and over should eat about 1 ½ cups of fruit per day, according to U.S. Department of Agriculture's MyPlate.
Calories and Fat
One serving of apple, or one large apple, contains about 130 calories, and one serving of pear, or one medium pear, contains about 100 calories. Neither apples nor pears contain any fat, sodium or cholesterol. Both apples and pears provide 1 g of protein per serving.
Carbohydrates
One serving of apple contains 34 g of carbohydrates, including 25 g of sugar and 5 g of fiber. Pears contain fewer grams of total carbohydrates per serving but more dietary fiber. One serving of pear contains 26 g of carbohydrates, including 16 g of sugar and 6 g of fiber. Both apples and pears can help you meet the minimum recommended daily intake of fiber, a nondigestible carbohydrate that promotes healthy digestion and helps control appetite and blood sugar. The Harvard School of Public Health recommends that adult men consume at least 30 g of fiber per day and adult women at least 20 g per day.
Vitamins
One serving of apple provides 2 percent of the recommended daily vitamin A intake and 8 percent of the recommended daily vitamin C intake. One serving of pear provides 10 percent of the recommended daily vitamin C intake. Pears do not provide a significant source of vitamin A. Vitamin C plays an essential role in wound healing, tissue growth and tooth and gum health, and vitamin A plays an essential role in eye and skin health and in the protection against infections.
Minerals
One serving of apple provides 2 percent of the recommended daily intake of calcium and iron, and one serving of pear provides 2 percent of the recommended daily intake of calcium. Pears do not provide a significant amount of iron. One serving of apple provides 260 mg of potassium, and one serving of pear provides 190 mg of potassium. Healthy diets rich in potassium can slow age-related bone loss, help control blood pressure and reduce the risk of kidney stones.
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