Comparing Nutrients in 1 kilogram Valencia Oranges VS Peaches, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Peaches, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Valencia Oranges	Peaches, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17% 490kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	153% 199g	130g per day for Men 19-50 years
Sugars	NA	257% 186g	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	65.8% 25g	34.2% 13g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Peaches, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	14.6% 0.19mg	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	7.5% 30μg	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	31% 28mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Peaches, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	40% 400mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	56.7% 0.51mg	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	19.6% 0.45mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	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	21.4% 793g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Peaches, canned, heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Peaches, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Peaches, canned, heavy syrup pack, solids and liquids:

• 1 kilogram of Valencia Oranges has 7.9 times more Vitamin B1, 1.7 times more Vitamin B2, 5 times more Vitamin B5, 3.3 times more Vitamin B6, 13 times more Vitamin B9 and 17.3 times more Vitamin C than Peaches, canned, heavy syrup pack, solids and liquids.
• While 1 kg of Peaches, canned, heavy syrup pack, solids and liquids contains 2.2 times more Vitamin B3 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Peaches, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Peaches, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Peaches, canned, heavy syrup pack, solids and liquids:

• 1 kilogram of Valencia Oranges has 13.3 times more Calcium, 2 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Peaches, canned, heavy syrup pack, solids and liquids.
• While 1 kg of Peaches, canned, heavy syrup pack, solids and liquids contains 1.4 times more Copper and 3 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Peaches, canned, heavy syrup pack, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron
• 1 kilogram of Peaches, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Peaches, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Manganese and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.9 times more Fiber than Peaches, canned, heavy syrup pack, solids and liquids.
• While 1 kg of Peaches, canned, heavy syrup pack, solids and liquids contains 1.5 times more Energy and 1.7 times more Carbohydrate than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Peaches, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.