Comparing Nutrients in 1 kilogram Pie, peach VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Pie, peach	Navel Oranges	Recommended Dietary Allowance
Energy	77.2% 2240kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	159% 2.55g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	205% 35g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	96% 125g	130g per day for Men 19-50 years
Sugars	224% 162g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	21% 8g	58% 22g	38g per day for Men 19-50 years
Protein	34% 19g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Pie, peach	Navel Oranges	Recommended Dietary Allowance
Vitamin A	11% 100μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	8% 80mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	145% 2170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	14.7% 544g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, peach VS Navel Oranges per 1 kg

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

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

• 1 kilogram of Pie, peach has 6.3 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 65.7 times more Vitamin C than Pie, peach.
• Both Pie, peach and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Pie, peach have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Pie, peach as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pie, peach has 1.4 times more Copper, 3.8 times more Iron, 5.2 times more Manganese, more Selenium and 217 times more Sodium than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 5.4 times more Calcium, 1.8 times more Magnesium, 1.3 times more Potassium and 1.6 times more Water than Pie, peach.
• Both Pie, peach and Navel Oranges contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Pie, peach lack sufficient amounts of Calcium and Magnesium
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Pie, peach as well as Raw Navel Oranges lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, peach has 4.6 times more Energy, 66.7 times more Fat, 88.7 times more Saturated Fat, 28.3 times more Omega 3, 151.5 times more Omega 6, 2.6 times more Carbohydrate, 1.9 times more Sugars and 2.1 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.8 times more Fiber than Pie, peach.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein