Comparing Nutrients in 14 ounces Peaches, Yellow VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Peaches, Yellow	Valencia Oranges	Recommended Dietary Allowance
Energy	5.34% 155kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	36.3% 47g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	8.38% 6.07g	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	% 7.74g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	26% 9.92g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	19.2% 0.25mg	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	3.97% 16μg	38.7% 155μg	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	29% 26mg	214% 192mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	12.4% 0.99mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	3.97% 0.091mg	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	11.3% 79.4mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.53% 353g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peaches, Yellow vs Valencia Oranges:

• Raw Yellow Peaches have 1.3 times more Vitamin A and 2.9 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 9.8 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Yellow Peaches.
• Both Raw Yellow Peaches as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Peaches, Yellow vs Valencia Oranges:

• Raw Yellow Peaches have 1.8 times more Copper, 2.8 times more Iron, 2.7 times more Manganese and 2.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 1.3 times more Energy, 8 times more Omega 3 and 1.7 times more Fiber than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Valencia Oranges have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Raw Yellow Peaches as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.