Comparing Nutrients in 1 pound Peaches, Yellow VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Peaches, Yellow	Valencia Oranges	Recommended Dietary Allowance
Energy	6.1% 177kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	52.5% 38g	NA	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	9.57% 6.94g	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	% 8.85g	NA	g per day for Men 19-50 years
Sucrose	% 21.6g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	22% 0.29mg	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	4.54% 18μg	44.2% 177μg	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	33.3% 30mg	244% 220mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	14% 1.13mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	4.54% 0.1mg	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	13% 91mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 403g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Peaches, Yellow vs Valencia Oranges:

• Raw Yellow Peaches have 1.3 times more Vitamin A and 2.9 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 9.8 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Yellow Peaches.
• Both Raw Yellow Peaches as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Peaches, Yellow vs Valencia Oranges:

• Raw Yellow Peaches have 1.8 times more Copper, 2.8 times more Iron, 2.7 times more Manganese and 2.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges contain 1.3 times more Energy, 8 times more Omega 3 and 1.7 times more Fiber than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Valencia Oranges have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Yellow Peaches as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.