Comparing Nutrients in 5 ounces Navel Oranges VS Peaches, Yellow

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Peaches, Yellow	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	16.4% 12g	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	4.4% 3.2g	3% 2.17g	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	% 2.8g	% 2.76g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 6.75g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peaches, Yellow	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	2.73% 0.035mg	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	12% 48μg	1.4% 5.67μg	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	93% 83.8mg	10.4% 9.36mg	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	1.4% 0.21mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Peaches, Yellow	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	10.7% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	2.3% 0.18mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	3.76% 0.086mg	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	4.66% 32.6mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.92% 269mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Peaches, Yellow per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Peaches, Yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Peaches, Yellow:

• 5 ounces of Navel Oranges have 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 8.5 times more Vitamin B9 and 9 times more Vitamin C than Peaches, Yellow.
• While 5 oz of Raw Yellow Peaches contain 1.9 times more Vitamin B3, 4.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Peaches, Yellow have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Yellow Peaches have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Peaches, Yellow:

• 5 ounces of Navel Oranges have 7.2 times more Calcium and 1.2 times more Magnesium than Peaches, Yellow.
• While 5 oz of Raw Yellow Peaches contain 1.7 times more Copper, 1.9 times more Iron and 2.1 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Peaches, Yellow contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Peaches, Yellow lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Yellow Peaches lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.3 times more Carbohydrate, 1.5 times more Fructose and 1.5 times more Fiber than Peaches, Yellow.
• Both Navel Oranges and Peaches, Yellow offer comparable quantities of Sugars per five ounces.
• Both Raw Navel Oranges as well as Raw Yellow Peaches provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.