Comparing Nutrients in 300 calories Oranges with Peel VS Peaches, dehydrated (low-moisture), sulfured, stewed

Weight per 300 calories

• Oranges with Peel: 476g
• Peaches, dehydrated (low-moisture), sulfured, stewed: 226g

Peaches, dehydrated (low-moisture), sulfured, stewed have 2.1 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Peaches, dehydrated (low-moisture), sulfured, stewed?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Peaches, dehydrated (low-moisture), sulfured, stewed	5%	3%	92%

Macro Nutrients

	Oranges with Peel	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.64% 0.45g	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	59.2% 77g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	8.1% 4.53g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	9.37% 0.12mg	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	1.7% 6.77μg	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	17% 15.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	33.3% 333mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	50.6% 0.46mg	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	63.7% 5.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	NA	16.7% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.6% 9.02mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	6.56% 0.72mg	11mg per day for Men 19-50 years
Water	10.6% 392g	3.8% 140g	3700g per day for Men 19-50 years

Oranges With Peel VS Peaches, Dehydrated (low-moisture), Sulfured, Stewed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Peaches, dehydrated (low-moisture), sulfured, stewed?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• 300 calories of Oranges with Peel have 1.4 times more Vitamin A, 26.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 3.6 times more Vitamin B6, 21.1 times more Vitamin B9 and 22 times more Vitamin C than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While 300 kcal of Peaches, dehydrated (low-moisture), sulfured, stewed contain 1.9 times more Vitamin B3 than Raw Oranges with Peel .
• 300 calories of Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Raw Oranges with Peel as well as Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• 300 calories of Oranges with Peel have 9.2 times more Calcium, 1.3 times more Magnesium and 2.8 times more Water than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While 300 kcal of Peaches, dehydrated (low-moisture), sulfured, stewed contain 1.7 times more Copper, 1.3 times more Iron, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Peaches, dehydrated (low-moisture), sulfured, stewed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.4 times more Protein than Peaches, dehydrated (low-moisture), sulfured, stewed.
• Both Oranges with Peel and Peaches, dehydrated (low-moisture), sulfured, stewed offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Peaches, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.