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

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, water pack, solids and liquids	7%	2%	91%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Peaches, canned, water pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	3.75% 109kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	21.3% 27.7g	43.8% 57g	130g per day for Men 19-50 years
Sugars	30% 22g	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	NA	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	NA	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	3.56% 2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, water pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	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	3.4% 13.6μg	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	14.6% 13mg	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	15% 2.22mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, water pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	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	18% 1.45mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	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	6.48% 45.4mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, canned, water pack, solids and liquids VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Peaches, canned, water pack, solids and liquids versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Peaches, canned, water pack, solids and liquids has 2.3 times more Vitamin A, 1.2 times more Vitamin B3 and 3.3 times more Vitamin E than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 7.6 times more Vitamin B1, 2.7 times more Vitamin B2, 5.2 times more Vitamin B5, 4.2 times more Vitamin B6, 11.3 times more Vitamin B9 and 20.4 times more Vitamin C than Peaches, canned, water pack, solids and liquids.
• 1 pound of Peaches, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Peaches, canned, water pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Peaches, canned, water pack, solids and liquids has 1.4 times more Copper, 2.5 times more Iron and 1.7 times more Manganese than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 21.5 times more Calcium, 2.2 times more Magnesium, 2.3 times more Phosphorus and 1.7 times more Potassium than Peaches, canned, water pack, solids and liquids.
• Both Peaches, canned, water pack, solids and liquids and Navel Oranges contain similar levels of Water per one pound.
• 1 pound of Peaches, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Peaches, canned, water pack, solids and liquids as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Navel Oranges contains 2.1 times more Carbohydrate, 1.8 times more Sugars and 1.7 times more Fiber than Peaches, canned, water pack, solids and liquids.
• Both Peaches, canned, water pack, solids and liquids as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.