Comparing Nutrients in 14 ounces Peaches, canned, heavy syrup, drained VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Energy	9.85% 286kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	36% 46.6g	130g per day for Men 19-50 years
Sugars	80.3% 58g	51% 37g	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	19% 13.7g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	18.3% 0.24mg	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	8.93% 35.7μg	29.8% 119μg	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	3.1% 2.78mg	235% 211mg	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	31.5% 4.72mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	13.4% 1.07mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.3% 0.099mg	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	6.8% 47.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.65% 320g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peaches, canned, heavy syrup, drained vs Oranges:

• Peaches, canned, heavy syrup, drained have 2.8 times more Vitamin A, 2.2 times more Vitamin B3, 6.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 4.4 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B5, 4.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 76 times more Vitamin C than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Peaches, canned, heavy syrup, drained vs Oranges:

• Peaches, canned, heavy syrup, drained have 1.4 times more Copper and 2.7 times more Iron than Raw Oranges.
• While Raw Oranges contain 13.3 times more Calcium, 2 times more Magnesium and 1.9 times more Potassium than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Raw Oranges have similar amounts of Phosphorus and Water per 14 oz.
• Both Peaches, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Peaches, canned, heavy syrup, drained have 1.5 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2 times more Fiber and 1.8 times more Protein than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.