Comparing Nutrients in 1 pound Pie, peach VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie, peach	3%	39%	58%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pie, peach	Navel Oranges	Recommended Dietary Allowance
Energy	35% 1016kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.84g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	72.3% 1.16g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	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	115% 149g	43.8% 57g	130g per day for Men 19-50 years
Sugars	102% 73.6g	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	9.55% 3.63g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pie, peach	Navel Oranges	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	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	33% 132μg	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	4.54% 4.1mg	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	28.4% 4.26mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, peach	Navel Oranges	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	26.7% 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	28.3% 2.27mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	14.3% 100mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	65.6% 984mg	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	6.67% 247g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, peach VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, peach 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 Pie, peach vs Navel Oranges:

• 1 pound of Pie, peach has 6.3 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 65.7 times more Vitamin C than Pie, peach.
• Both Pie, peach and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Pie, peach have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Pie, peach as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie, peach vs Navel Oranges:

• 1 pound of Pie, peach has 1.4 times more Copper, 3.8 times more Iron, 5.2 times more Manganese, more Selenium and 217 times more Sodium than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 5.4 times more Calcium, 1.8 times more Magnesium, 1.3 times more Potassium and 1.6 times more Water than Pie, peach.
• Both Pie, peach and Navel Oranges contain similar levels of Phosphorus per one pound.
• 1 pound of Pie, peach lack sufficient amounts of Calcium and Magnesium
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Pie, peach as well as Raw Navel Oranges lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, peach has 4.6 times more Energy, 66.7 times more Fat, 88.7 times more Saturated Fat, 28.3 times more Omega 3, 151.5 times more Omega 6, 2.6 times more Carbohydrate, 1.9 times more Sugars and 2.1 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.8 times more Fiber than Pie, peach.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein