Comparing Nutrients in 300 calories Oranges with Peel VS Peach nectar, canned, with sucralose, without added ascorbic acid

Weight per 300 calories

• Oranges with Peel: 476g
• Peach nectar, canned, with sucralose, without added ascorbic acid: 612g

Oranges with Peel have 1.3 times more energy per 100g than Peach nectar, canned, with sucralose, without added ascorbic acid. It has low energy density when compared to other foods. Peach nectar, canned, with sucralose, without added ascorbic acid having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Peach nectar, canned, with sucralose, without added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Peach nectar, canned, with sucralose, without added ascorbic acid	1%	10%	89%

Macro Nutrients

	Oranges with Peel	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	102% 74g	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	43.2% 31.3g	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	% 33.4g	g per day for Men 19-50 years
Sucrose	NA	% 9.2g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	1.6% 0.61g	38g per day for Men 19-50 years
Protein	11% 6.2g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	17.4% 0.23mg	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	35.7% 143μg	1.53% 6.12μg	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	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.12% 7.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Calcium	33.3% 333mg	3.67% 36.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	12.2% 0.11mg	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	47.6% 3.8mg	5.36% 0.43mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	5.83% 24.5mg	420mg per day for Men 19-50 years
Manganese	NA	2.93% 0.067mg	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	15% 105mg	2.62% 18.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	2.23% 1.22μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	4.5% 67.3mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	0.56% 0.061mg	11mg per day for Men 19-50 years
Water	10.6% 392g	14.5% 537g	3700g per day for Men 19-50 years

Oranges With Peel VS Peach Nectar, Canned, With Sucralose, Without Added Ascorbic Acid Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Peach nectar, canned, with sucralose, without added ascorbic acid?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• 300 calories of Oranges with Peel have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 8.6 times more Vitamin B5, 2 times more Vitamin B6, 23.3 times more Vitamin B9 and more Vitamin C than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While 300 kcal of Peach nectar, canned, with sucralose, without added ascorbic acid contain 1.6 times more Vitamin A than Raw Oranges with Peel .
• 300 calories of Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• 300 calories of Oranges with Peel have 9.1 times more Calcium, 2.5 times more Copper, 8.9 times more Iron, 2.7 times more Magnesium, 5.7 times more Phosphorus, 5.1 times more Potassium and 2.7 times more Selenium than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While 300 kcal of Peach nectar, canned, with sucralose, without added ascorbic acid contain 1.4 times more Water than Raw Oranges with Peel .
• 300 calories of Peach nectar, canned, with sucralose, without added ascorbic acid lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Selenium
• Both Raw Oranges with Peel as well as Peach nectar, canned, with sucralose, without added ascorbic acid lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 35 times more Fiber and 10.1 times more Protein than Peach nectar, canned, with sucralose, without added ascorbic acid.
• Both Oranges with Peel and Peach nectar, canned, with sucralose, without added ascorbic acid offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Peach nectar, canned, with sucralose, without added ascorbic acid provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Peach nectar, canned, with sucralose, without added ascorbic acid provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.