Comparing Nutrients in 1 kilogram Pie, peach VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie, peach	3%	39%	58%
Oranges	7%	2%	91%

Macro Nutrients

	Pie, peach	Oranges	Recommended Dietary Allowance
Energy	77.2% 2240kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	159% 2.55g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	205% 35g	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	253% 329g	90% 118g	130g per day for Men 19-50 years
Sugars	224% 162g	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	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	21% 8g	63% 24g	38g per day for Men 19-50 years
Protein	34% 19g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Pie, peach	Oranges	Recommended Dietary Allowance
Vitamin A	11% 100μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	72.5% 290μg	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	10% 9mg	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	62.7% 9.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, peach	Oranges	Recommended Dietary Allowance
Calcium	8% 80mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	62.5% 5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	31.4% 220mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	145% 2170mg	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	14.7% 544g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, peach vs Oranges:

• Pie, peach has 5.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 59.1 times more Vitamin C than Pie, peach.
• Both Pie, peach and Raw Oranges have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Pie, peach as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie, peach vs Oranges:

• Pie, peach has 5 times more Iron, 6.1 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Selenium and more Sodium than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium and 1.6 times more Water than Pie, peach.
• Both Pie, peach and Raw Oranges have similar amounts of Copper per 1 kg.
• Both Pie, peach as well as Raw Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, peach has 4.8 times more Energy, 83.3 times more Fat, 100.5 times more Saturated Fat, 36.4 times more Omega 3, 193.6 times more Omega 6, 2.8 times more Carbohydrate, 1.7 times more Sugars and 2 times more Protein than Raw Oranges.
• While Raw Oranges contain 3 times more Fiber than Pie, peach.
• Both Pie, peach as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.