Comparing Nutrients in 300 calories Peaches, canned, juice pack, solids and liquids VS Oranges

Weight per 300 calories

• Peaches, canned, juice pack, solids and liquids: 682g
• Oranges: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Peaches, canned, juice pack, solids and liquids or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, juice pack, solids and liquids	5%	1%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Peaches, canned, juice pack, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	57.7% 75g	130g per day for Men 19-50 years
Sugars	97% 70g	82.3% 59.7g	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	23.3% 8.86g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	7.67% 4.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, juice pack, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.9% 0.12mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.97% 0.13mg	29.5% 0.38mg	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	5.1% 20.5μg	48% 191μg	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	27.3% 24.5mg	377% 340mg	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% 3.34mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.66% 11.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, juice pack, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	4.1% 41mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	32% 0.29mg	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	23% 1.84mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	11.4% 47.7mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	6.94% 0.16mg	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	16.6% 116mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.05μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	16% 597g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Peaches, canned, juice pack, solids and liquids vs Oranges:

• Peaches, canned, juice pack, solids and liquids have 1.8 times more Vitamin A, 2.2 times more Vitamin B3, 2.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 10.2 times more Vitamin B1, 2.2 times more Vitamin B2, 4.7 times more Vitamin B5, 3 times more Vitamin B6, 9.4 times more Vitamin B9 and 13.8 times more Vitamin C than Peaches, canned, juice pack, solids and liquids.
• Both Peaches, canned, juice pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Peaches, canned, juice pack, solids and liquids vs Oranges:

• Peaches, canned, juice pack, solids and liquids have 2.9 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.2 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium and 1.6 times more Selenium than Peaches, canned, juice pack, solids and liquids.
• Both Peaches, canned, juice pack, solids and liquids and Raw Oranges have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 1.7 times more Fiber and 1.4 times more Protein than Peaches, canned, juice pack, solids and liquids.
• Both Peaches, canned, juice pack, solids and liquids and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Peaches, canned, juice pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.