Comparing Nutrients in 5 ounces Oranges with Peel VS Raw Sulfured Dehydrated Peaches

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Raw Sulfured Dehydrated Peaches	5%	3%	92%

Macro Nutrients

	Oranges with Peel	Raw Sulfured Dehydrated Peaches	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.05% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	NA	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	16.8% 6.38g	NA	38g per day for Men 19-50 years
Protein	3.3% 1.84g	12.4% 6.93g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raw Sulfured Dehydrated Peaches	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	11% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	42.7% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17.3% 0.23mg	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	10.6% 42.5μg	2.5% 9.92μg	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	112% 101mg	16.7% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Raw Sulfured Dehydrated Peaches	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	77.6% 0.7mg	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	14% 1.13mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	NA	25.5% 0.59mg	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	4.45% 31mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Raw Sulfured Dehydrated Peaches per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Raw Sulfured Dehydrated Peaches to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Raw Sulfured Dehydrated Peaches:

• 5 ounces of Oranges with Peel have 2.6 times more Vitamin B1, 4.3 times more Vitamin B9 and 6.7 times more Vitamin C than Raw Sulfured Dehydrated Peaches.
• While 5 oz of Raw Sulfured Dehydrated Peaches contain 5.5 times more Vitamin A, 2.2 times more Vitamin B2, 9.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 5 ounces of Raw Sulfured Dehydrated Peaches have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Raw Sulfured Dehydrated Peaches have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Raw Sulfured Dehydrated Peaches:

• 5 ounces of Oranges with Peel have 1.8 times more Calcium and 11 times more Water than Raw Sulfured Dehydrated Peaches.
• While 5 oz of Raw Sulfured Dehydrated Peaches contain 8.6 times more Copper, 6.9 times more Iron, 4.1 times more Magnesium, 7.4 times more Phosphorus, 6.9 times more Potassium and 7.1 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sulfured Dehydrated Peaches contain 5.2 times more Energy, 11 times more Omega 6, 5.4 times more Carbohydrate and 3.8 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Raw Sulfured Dehydrated Peaches provide inadequate amounts of Omega 3 in five ounces.