Comparing Nutrients in 14 ounces Peaches, canned, extra light syrup, solids and liquids VS Peaches, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, extra light syrup, solids and liquids	3%	2%	95%
Peaches, canned, extra heavy syrup pack, solids and liquids	2%	0%	98%

Macro Nutrients

	Peaches, canned, extra light syrup, solids and liquids	Peaches, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	5.75% 167kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	79.6% 103g	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	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, extra light syrup, solids and liquids	Peaches, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	2.98% 12μg	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	13.2% 12mg	5.3% 4.76mg	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	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

	Peaches, canned, extra light syrup, solids and liquids	Peaches, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	2% 20mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	22% 0.2mg	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	15% 1.2mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	7.6% 0.17mg	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	6.24% 43.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.46% 350g	7.85% 290g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, canned, extra light syrup, solids and liquids VS Peaches, canned, extra heavy syrup pack, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Peaches, canned, extra light syrup, solids and liquids versus 14 oz of Peaches, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Peaches, canned, extra light syrup, solids and liquids vs Peaches, canned, extra heavy syrup pack, solids and liquids:

• 14 ounces of Peaches, canned, extra light syrup, solids and liquids have 1.5 times more Vitamin B3 and 2.5 times more Vitamin C than Peaches, canned, extra heavy syrup pack, solids and liquids.
• 14 ounces of Peaches, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin C
• Both Peaches, canned, extra light syrup, solids and liquids as well as Peaches, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peaches, canned, extra light syrup, solids and liquids vs Peaches, canned, extra heavy syrup pack, solids and liquids:

• 14 ounces of Peaches, canned, extra light syrup, solids and liquids have 1.2 times more Water than Peaches, canned, extra heavy syrup pack, solids and liquids.
• Both Peaches, canned, extra light syrup, solids and liquids and Peaches, canned, extra heavy syrup pack, solids and liquids contain similar levels of Copper, Iron and Potassium per 14 ounces.
• 14 ounces of Peaches, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Manganese
• Both Peaches, canned, extra light syrup, solids and liquids as well as Peaches, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Peaches, canned, extra heavy syrup pack, solids and liquids contain 2.3 times more Energy and 2.3 times more Carbohydrate than Peaches, canned, extra light syrup, solids and liquids .
• Both Peaches, canned, extra light syrup, solids and liquids and Peaches, canned, extra heavy syrup pack, solids and liquids offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Peaches, canned, extra light syrup, solids and liquids provide inadequate amounts of Energy
• Both Peaches, canned, extra light syrup, solids and liquids as well as Peaches, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in 14 ounces.