Comparing Nutrients in 1 kilogram Navel Oranges VS Peaches, Yellow

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peaches, Yellow	8%	5%	87%

Macro Nutrients

	Navel Oranges	Peaches, Yellow	Recommended Dietary Allowance
Energy	17% 490kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	73.4% 95g	130g per day for Men 19-50 years
Sugars	117% 85g	116% 84g	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	31% 22.5g	21% 15.3g	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	% 19.7g	% 19.5g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 47.6g	g per day for Men 19-50 years
Fiber	58% 22g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peaches, Yellow	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	10% 40μg	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	657% 591mg	73.3% 66mg	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	10% 1.5mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Peaches, Yellow	Recommended Dietary Allowance
Calcium	43% 430mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	16.3% 1.3mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	26.5% 0.61mg	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	33% 230mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	56% 1900mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Peaches, Yellow per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Peaches, Yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Peaches, Yellow:

• 1 kilogram of Navel Oranges has 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 8.5 times more Vitamin B9 and 9 times more Vitamin C than Peaches, Yellow.
• While 1 kg of Raw Yellow Peaches contains 1.9 times more Vitamin B3, 4.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Peaches, Yellow have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Yellow Peaches have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Peaches, Yellow:

• 1 kilogram of Navel Oranges has 7.2 times more Calcium and 1.2 times more Magnesium than Peaches, Yellow.
• While 1 kg of Raw Yellow Peaches contains 1.7 times more Copper, 1.9 times more Iron and 2.1 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Peaches, Yellow contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Peaches, Yellow lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Yellow Peaches lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.3 times more Carbohydrate, 1.5 times more Fructose and 1.5 times more Fiber than Peaches, Yellow.
• Both Navel Oranges and Peaches, Yellow offer comparable quantities of Sugars per one kilogram.
• Both Raw Navel Oranges as well as Raw Yellow Peaches provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.