Comparing Nutrients in 300 calories Peaches, Yellow VS Oranges

Weight per 300 calories

• Peaches, Yellow: 769g
• 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, Yellow or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Oranges	7%	2%	91%

Macro Nutrients

	Peaches, Yellow	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	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	56.4% 73.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	89% 64.5g	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	16.2% 11.8g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 36.6g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12.5% 7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Oranges	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	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	7.7% 30.8μg	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	56.4% 50.8mg	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	37.4% 5.6mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Oranges	Recommended Dietary Allowance
Calcium	4.6% 46mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.77% 30.8μg	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	24% 1.92mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	22% 154mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	43% 1462mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	18.5% 684g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Peaches, Yellow vs Oranges:

• Raw Yellow Peaches have 1.8 times more Vitamin A, 3.4 times more Vitamin B3, 4.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3 times more Vitamin B1, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 6.2 times more Vitamin B9 and 6.7 times more Vitamin C than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Yellow Peaches as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Peaches, Yellow vs Oranges:

• Raw Yellow Peaches have 1.8 times more Copper, 3 times more Iron, 2.9 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 2.9 times more Zinc and 1.2 times more Water than Raw Oranges.
• While Raw Oranges contain 5.5 times more Calcium and 4.1 times more Selenium than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Yellow Peaches have 5.6 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Fiber than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Yellow Peaches as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.