Comparing Nutrients in 5 ounces Navel Oranges VS Pie, peach

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie, peach	3%	39%	58%

Macro Nutrients

	Navel Oranges	Pie, peach	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	6.68% 2.14g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	29% 4.94g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	31.7% 23g	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	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	3% 1.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie, peach	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	2.5% 0.033mg	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	10.3% 41μg	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	1.4% 1.28mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie, peach	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	8.35% 0.075mg	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	2.3% 0.18mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	9.37% 0.22mg	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	20.5% 308mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie, peach per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Pie, peach:

• 5 ounces of Navel Oranges have 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 65.7 times more Vitamin C than Pie, peach.
• While 5 oz of Pie, peach contain 6.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Pie, peach provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Pie, peach have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Pie, peach have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Pie, peach:

• 5 ounces of Navel Oranges have 5.4 times more Calcium, 1.8 times more Magnesium, 1.3 times more Potassium and 1.6 times more Water than Pie, peach.
• While 5 oz of Pie, peach contain 1.4 times more Copper, 3.8 times more Iron, 5.2 times more Manganese, more Selenium and 217 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Pie, peach contain similar levels of Phosphorus per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• 5 ounces of Pie, peach lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Pie, peach lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.8 times more Fiber than Pie, peach.
• While 5 oz of Pie, peach contain 4.6 times more Energy, 66.7 times more Fat, 88.7 times more Saturated Fat, 28.3 times more Omega 3, 151.5 times more Omega 6, 2.6 times more Carbohydrate, 1.9 times more Sugars and 2.1 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein