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

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Energy	25% 720kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	90% 118g	130g per day for Men 19-50 years
Sugars	202% 147g	129% 94g	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	47.6% 34.5g	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	% 58.2g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	63% 24g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	46% 0.6mg	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	22.5% 90μg	75% 300μg	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	7.78% 7mg	591% 532mg	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	79.3% 12mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68μg	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	33.8% 2.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	17% 120mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21.8% 806g	23.4% 868g	3700g per day for Men 19-50 years

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

• Peaches, canned, heavy syrup, drained have 2.8 times more Vitamin A, 2.2 times more Vitamin B3, 6.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 4.4 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B5, 4.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 76 times more Vitamin C than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Peaches, canned, heavy syrup, drained have 1.4 times more Copper and 2.7 times more Iron than Raw Oranges.
• While Raw Oranges contain 13.3 times more Calcium, 2 times more Magnesium and 1.9 times more Potassium than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Raw Oranges have similar amounts of Phosphorus and Water per 1 kg.
• Both Peaches, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Peaches, canned, heavy syrup, drained have 1.5 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2 times more Fiber and 1.8 times more Protein than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.