Comparing Nutrients in 1 pound Valencia Oranges VS Peaches, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Peaches, canned, water pack, solids and liquids	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	NA	30% 22g	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	30% 11.3g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	6.63% 0.086mg	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	44.2% 177μg	3.4% 13.6μg	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	244% 220mg	14.6% 13mg	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	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	18% 181mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	27.2% 0.24mg	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	5.1% 0.41mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	9.47% 0.22mg	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	11% 77mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Peaches, canned, water pack, solids and liquids:

• Raw Valencia Oranges have 9.7 times more Vitamin B1, 2.1 times more Vitamin B2, 5 times more Vitamin B5, 3.3 times more Vitamin B6, 13 times more Vitamin B9 and 16.7 times more Vitamin C than Peaches, canned, water pack, solids and liquids.
• While Peaches, canned, water pack, solids and liquids contain 2.3 times more Vitamin A and 1.9 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Peaches, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Peaches, canned, water pack, solids and liquids:

• Raw Valencia Oranges have 20 times more Calcium, 2 times more Magnesium, 1.7 times more Phosphorus and 1.8 times more Potassium than Peaches, canned, water pack, solids and liquids.
• While Peaches, canned, water pack, solids and liquids contain 1.5 times more Copper, 3.6 times more Iron and 2.1 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Peaches, canned, water pack, solids and liquids have similar amounts of Water per 1 lb.
• Both Raw Valencia Oranges as well as Peaches, canned, water pack, solids and liquids have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 2 times more Energy, 16 times more Omega 3, 1.9 times more Carbohydrate, 1.9 times more Fiber and 2.4 times more Protein than Peaches, canned, water pack, solids and liquids.
• Both Raw Valencia Oranges as well as Peaches, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.