Comparing Nutrients in 500 calories Peaches, Yellow VS Peaches, canned, juice pack, solids and liquids

Weight per 500 calories

• Peaches, Yellow: 1282g
• Peaches, canned, juice pack, solids and liquids: 1136g

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

Which food has more nutrients per 500 calories - Peaches, Yellow or Peaches, canned, juice pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Peaches, canned, juice pack, solids and liquids	5%	1%	94%

Macro Nutrients

	Peaches, Yellow	Peaches, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.33% 1.08g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	101% 131g	130g per day for Men 19-50 years
Sugars	148% 108g	161% 117g	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	27% 19.6g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 61g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	39% 14.8g	38g per day for Men 19-50 years
Protein	21% 11.7g	12.8% 7.16g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Peaches, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	22.8% 205μg	24% 216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	7.58% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.2% 1.96mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	16.6% 0.22mg	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	13% 51.3μg	8.52% 34μg	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	94% 84.6mg	45.5% 41mg	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	62.4% 9.36mg	37% 5.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Peaches, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.7% 77mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	63% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 51.3μg	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	40% 3.2mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	19% 79.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	23.7% 0.55mg	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	36.6% 256mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	71.6% 2436mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.33% 1.3μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	20% 2.18mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	30.8% 1139g	27% 994g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peaches, Yellow vs Peaches, canned, juice pack, solids and liquids:

• Raw Yellow Peaches have 3.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9, 2.1 times more Vitamin C, 1.7 times more Vitamin E and 1.7 times more Vitamin K than Peaches, canned, juice pack, solids and liquids.
• Both Raw Yellow Peaches and Peaches, canned, juice pack, solids and liquids have similar amounts of Vitamin A per 500 kcal.
• Both Raw Yellow Peaches as well as Peaches, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Peaches, Yellow vs Peaches, canned, juice pack, solids and liquids:

• Raw Yellow Peaches have 1.5 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Peaches, canned, juice pack, solids and liquids.
• While Peaches, canned, juice pack, solids and liquids contain 2.7 times more Selenium than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Peaches, canned, juice pack, solids and liquids have similar amounts of Calcium, Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Yellow Peaches have 5.9 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Peaches, canned, juice pack, solids and liquids.
• Both Raw Yellow Peaches and Peaches, canned, juice pack, solids and liquids have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Yellow Peaches as well as Peaches, canned, juice pack, solids and liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.