Comparing Nutrients in 1 pound Nectarines VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Nectarines	Navel Oranges	Recommended Dietary Allowance
Energy	6.9% 200kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	43.8% 57g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	53% 38.6g	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	8.57% 6.2g	14% 10.2g	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	% 7.12g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 22g	% 19.4g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Navel Oranges	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	27.6% 0.36mg	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	5.67% 22.7μg	38.6% 154μg	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	27.2% 24.5mg	298% 268mg	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	23.3% 3.5mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Navel Oranges	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	19.7% 0.18mg	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	16% 1.27mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	5.7% 0.13mg	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% 118mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.7% 397g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Nectarines vs Navel Oranges:

• Raw Nectarines have 1.4 times more Vitamin A, 2.6 times more Vitamin B3, 5.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 10.9 times more Vitamin C than Raw Nectarines.
• Both Raw Nectarines as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Nectarines vs Navel Oranges:

• Raw Nectarines have 2.2 times more Copper, 2.2 times more Iron, 1.9 times more Manganese, 1.2 times more Potassium and 2.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.2 times more Calcium than Raw Nectarines.
• Both Raw Nectarines and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus and Water per 1 lb.
• Both Raw Nectarines as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges contain 1.6 times more Fructose and 1.3 times more Fiber than Raw Nectarines.
• Both Raw Nectarines and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 lb.
• Both Raw Nectarines as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.