Comparing Nutrients in 5 ounces Peaches, canned, heavy syrup, drained VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Energy	3.5% 102kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	13% 16.7g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	18.3% 13.3g	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	6.75% 4.9g	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	% 8.25g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.3% 0.74g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.54% 0.89mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.68% 0.034mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	6.54% 0.085mg	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	3.2% 12.8μg	10.6% 42.5μg	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	1.1% 0.99mg	83.8% 75.4mg	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	11.2% 1.7mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.64μg	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	4.8% 0.38mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.54% 0.035mg	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	2.43% 17mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.1% 114g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Peaches, canned, heavy syrup, drained vs Oranges:

• Peaches, canned, heavy syrup, drained have 2.8 times more Vitamin A, 2.2 times more Vitamin B3, 6.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 4.4 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B5, 4.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 76 times more Vitamin C than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Peaches, canned, heavy syrup, drained vs Oranges:

• Peaches, canned, heavy syrup, drained have 1.4 times more Copper and 2.7 times more Iron than Raw Oranges.
• While Raw Oranges contain 13.3 times more Calcium, 2 times more Magnesium and 1.9 times more Potassium than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Raw Oranges have similar amounts of Phosphorus and Water per 5 oz.
• Both Peaches, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Peaches, canned, heavy syrup, drained have 1.5 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2 times more Fiber and 1.8 times more Protein than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.