Comparing Nutrients in 1 kilogram Oranges with Peel VS Peaches, Yellow

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Peaches, Yellow	8%	5%	87%

Macro Nutrients

	Oranges with Peel	Peaches, Yellow	Recommended Dietary Allowance
Energy	21.7% 630kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	73.4% 95g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 19.5g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	118% 45g	39.5% 15g	38g per day for Men 19-50 years
Protein	23.2% 13g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Peaches, Yellow	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	73.3% 66mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Peaches, Yellow	Recommended Dietary Allowance
Calcium	70% 700mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	56% 1900mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Peaches, Yellow per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Peaches, Yellow:

• 1 kilogram of Oranges with Peel has 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 10.8 times more Vitamin C than Peaches, Yellow.
• While 1 kg of Raw Yellow Peaches contains 1.6 times more Vitamin B3 than Raw Oranges with Peel .
• 1 kilogram of Peaches, Yellow have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Yellow Peaches have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 11.7 times more Calcium, 3.2 times more Iron and 1.6 times more Magnesium than Peaches, Yellow.
• Both Oranges with Peel and Peaches, Yellow contain similar levels of Copper, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Peaches, Yellow lack sufficient amounts of Calcium
• Both Raw Oranges with Peel 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 Oranges with Peel has 1.6 times more Energy, 1.6 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Peaches, Yellow.
• 1 kilogram of Peaches, Yellow provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Yellow Peaches provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.