Comparing Nutrients in 1 kilogram Valencia Oranges VS Peaches, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Peaches, canned, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Valencia Oranges	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17% 490kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	142% 184g	130g per day for Men 19-50 years
Sugars	NA	202% 147g	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	47.6% 34.5g	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	% 58.2g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	65.8% 25g	31.6% 12g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	10% 0.13mg	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	98% 390μg	22.5% 90μg	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	539% 485mg	7.78% 7mg	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	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	40% 400mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68μg	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	11.3% 0.9mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	24.3% 170mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	21.8% 806g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Peaches, canned, heavy syrup, drained:

• Raw Valencia Oranges have 4.4 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B5, 4.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 69.3 times more Vitamin C than Peaches, canned, heavy syrup, drained.
• While Peaches, canned, heavy syrup, drained contain 2.6 times more Vitamin A and 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Peaches, canned, heavy syrup, drained:

• Raw Valencia Oranges have 13.3 times more Calcium, 2 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Potassium than Peaches, canned, heavy syrup, drained.
• While Peaches, canned, heavy syrup, drained contain 1.7 times more Copper and 3 times more Iron than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Peaches, canned, heavy syrup, drained have similar amounts of Water per 1 kg.
• Both Raw Valencia Oranges as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have more Omega 3, 2.1 times more Fiber and 2 times more Protein than Peaches, canned, heavy syrup, drained.
• While Peaches, canned, heavy syrup, drained contain 1.5 times more Energy and 1.6 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.