Comparing Nutrients in 14 ounces Oranges VS Peaches, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Peaches, canned, water pack, solids and liquids	7%	2%	91%

Macro Nutrients

	Oranges	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	6.43% 187kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	51% 37g	26.3% 19g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Oranges	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	5.8% 0.075mg	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	29.8% 119μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	12.8% 11.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	16% 159mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	24% 0.21mg	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	4.96% 0.4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	8.3% 0.19mg	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	7.94% 55.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10% 370g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Peaches, canned, water pack, solids and liquids:

• Raw Oranges have 9.7 times more Vitamin B1, 2.1 times more Vitamin B2, 5 times more Vitamin B5, 3.2 times more Vitamin B6, 10 times more Vitamin B9 and 18.3 times more Vitamin C than Peaches, canned, water pack, solids and liquids.
• While Peaches, canned, water pack, solids and liquids contain 2.5 times more Vitamin A, 1.8 times more Vitamin B3, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Peaches, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Peaches, canned, water pack, solids and liquids:

• Raw Oranges have 20 times more Calcium, 2 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Potassium than Peaches, canned, water pack, solids and liquids.
• While Peaches, canned, water pack, solids and liquids contain 3.2 times more Iron and 1.9 times more Manganese than Raw Oranges.
• Both Raw Oranges and Peaches, canned, water pack, solids and liquids have similar amounts of Copper and Water per 14 oz.
• Both Raw Oranges as well as Peaches, canned, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2 times more Energy, 1.9 times more Carbohydrate, 1.9 times more Sugars, 1.8 times more Fiber and 2.1 times more Protein than Peaches, canned, water pack, solids and liquids.
• Both Raw Oranges as well as Peaches, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.