Comparing Nutrients in 14 ounces Oranges with Peel VS Peaches, dehydrated (low-moisture), sulfured, stewed

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Peaches, dehydrated (low-moisture), sulfured, stewed	5%	3%	92%

Macro Nutrients

	Oranges with Peel	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	8.62% 250kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	NA	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	47% 18g	NA	38g per day for Men 19-50 years
Protein	9.2% 5.16g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	16.5% 0.21mg	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	313% 282mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	89% 0.8mg	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	39.7% 3.18mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	29.3% 0.67mg	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	12.5% 87.3mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	64.7% 2199mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.83% 327g	6.65% 246g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Peaches, dehydrated (low-moisture), sulfured, stewed per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Peaches, dehydrated (low-moisture), sulfured, stewed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• 14 ounces of Oranges with Peel have 12.5 times more Vitamin B1, 1.7 times more Vitamin B6, 10 times more Vitamin B9 and 10.4 times more Vitamin C than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While 14 oz of Peaches, dehydrated (low-moisture), sulfured, stewed contain 1.5 times more Vitamin A and 4.1 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Peaches, dehydrated (low-moisture), sulfured, stewed provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Oranges with Peel as well as Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• 14 ounces of Oranges with Peel have 4.4 times more Calcium and 1.3 times more Water than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While 14 oz of Peaches, dehydrated (low-moisture), sulfured, stewed contain 3.5 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 3 times more Phosphorus, 2.8 times more Potassium and 2.9 times more Zinc than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Peaches, dehydrated (low-moisture), sulfured, stewed contain 2.1 times more Energy, 2.2 times more Carbohydrate and 1.5 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Peaches, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.