Comparing Nutrients in 5 ounces Peaches, canned, light syrup pack, solids and liquids VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, light syrup pack, solids and liquids	3%	0%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Peaches, canned, light syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.013% 0.004g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	26% 18.8g	16.6% 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	NA	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, light syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	8.6% 0.11mg	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	1.06% 4.25μg	12% 48μg	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	3.78% 3.4mg	93% 83.8mg	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	4.63% 0.69mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, light syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	6.14% 0.055mg	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	6.38% 0.51mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	2.83% 0.065mg	1.8% 0.041mg	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	2.23% 15.6mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	4.04% 137mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.25% 120g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, canned, light syrup pack, solids and liquids VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Peaches, canned, light syrup pack, solids and liquids versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Peaches, canned, light syrup pack, solids and liquids vs Navel Oranges:

• 5 ounces of Peaches, canned, light syrup pack, solids and liquids have 1.5 times more Vitamin A, 1.4 times more Vitamin B3 and 3.3 times more Vitamin E than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 7.6 times more Vitamin B1, 2 times more Vitamin B2, 5.2 times more Vitamin B5, 4.2 times more Vitamin B6, 11.3 times more Vitamin B9 and 24.6 times more Vitamin C than Peaches, canned, light syrup pack, solids and liquids.
• 5 ounces of Peaches, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Peaches, canned, light syrup pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Peaches, canned, light syrup pack, solids and liquids vs Navel Oranges:

• 5 ounces of Peaches, canned, light syrup pack, solids and liquids have 1.3 times more Copper, 2.8 times more Iron and 1.6 times more Manganese than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 14.3 times more Calcium, 2.2 times more Magnesium, 2.1 times more Phosphorus and 1.7 times more Potassium than Peaches, canned, light syrup pack, solids and liquids.
• Both Peaches, canned, light syrup pack, solids and liquids and Navel Oranges contain similar levels of Water per five ounces.
• 5 ounces of Peaches, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Peaches, canned, light syrup pack, solids and liquids as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peaches, canned, light syrup pack, solids and liquids have 1.6 times more Sugars than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.7 times more Fiber than Peaches, canned, light syrup pack, solids and liquids.
• Both Peaches, canned, light syrup pack, solids and liquids and Navel Oranges offer comparable quantities of Carbohydrate per five ounces.
• Both Peaches, canned, light syrup pack, solids and liquids as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.