Comparing Nutrients in 14 ounces Pie, peach VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie, peach	3%	39%	58%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pie, peach	Navel Oranges	Recommended Dietary Allowance
Energy	30.7% 889kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	63.3% 1g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	81.4% 14g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	89% 64.4g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	23% 8.73g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Pie, peach	Navel Oranges	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	24% 0.31mg	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	28.8% 115μg	33.7% 135μg	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	3.97% 3.57mg	261% 235mg	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	25% 3.73mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, peach	Navel Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	17% 0.15mg	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	25% 2mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5.84% 216g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, peach VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, peach versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie, peach vs Navel Oranges:

• 14 ounces of Pie, peach have 6.3 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 65.7 times more Vitamin C than Pie, peach.
• Both Pie, peach and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Pie, peach have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Pie, peach as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie, peach vs Navel Oranges:

• 14 ounces of Pie, peach have 1.4 times more Copper, 3.8 times more Iron, 5.2 times more Manganese, more Selenium and 217 times more Sodium than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 5.4 times more Calcium, 1.8 times more Magnesium, 1.3 times more Potassium and 1.6 times more Water than Pie, peach.
• Both Pie, peach and Navel Oranges contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Pie, peach lack sufficient amounts of Calcium and Magnesium
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Pie, peach as well as Raw Navel Oranges lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, peach have 4.6 times more Energy, 66.7 times more Fat, 88.7 times more Saturated Fat, 28.3 times more Omega 3, 151.5 times more Omega 6, 2.6 times more Carbohydrate, 1.9 times more Sugars and 2.1 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.8 times more Fiber than Pie, peach.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein