Comparing Nutrients in 1 pound Peaches, Yellow VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Peaches, Yellow	Oranges with Peel	Recommended Dietary Allowance
Energy	6.1% 177kcal	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 403g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, Yellow VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Peaches, Yellow versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Peaches, Yellow has 1.6 times more Vitamin B3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 10.8 times more Vitamin C than Raw Yellow Peaches.
• 1 pound of Peaches, Yellow have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Yellow Peaches as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 lb of Raw Oranges with Peel contains 11.7 times more Calcium, 3.2 times more Iron and 1.6 times more Magnesium than Raw Yellow Peaches.
• Both Peaches, Yellow and Oranges with Peel contain similar levels of Copper, Phosphorus, Potassium and Water per one pound.
• 1 pound of Peaches, Yellow lack sufficient amounts of Calcium
• Both Raw Yellow Peaches as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Oranges with Peel contains 1.6 times more Energy, 1.6 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Raw Yellow Peaches.
• 1 pound of Peaches, Yellow provide inadequate amounts of Energy and Protein
• Both Raw Yellow Peaches as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.