Comparing Nutrients in 5 ounces Peaches, Yellow VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Peaches, Yellow	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.9% 55.3kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	16.4% 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	3% 2.17g	4.14% 3g	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	% 2.76g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 6.75g	% 5.87g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.14% 1.14mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.73% 0.035mg	4.36% 0.057mg	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	1.4% 5.67μg	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	10.4% 9.36mg	78.7% 71mg	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	6.9% 1.03mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Fresh Orange juice	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	6.93% 0.062mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	4.43% 0.35mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.76% 0.086mg	0.86% 0.02mg	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	4.05% 28.3mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.92% 269mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, Yellow VS Fresh Orange juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Peaches, Yellow vs Fresh Orange juice:

• 5 ounces of Peaches, Yellow have 2 times more Vitamin B3, 18.3 times more Vitamin E and 26 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 3.8 times more Vitamin B1, 1.6 times more Vitamin B6, 7.5 times more Vitamin B9 and 7.6 times more Vitamin C than Raw Yellow Peaches.
• Both Peaches, Yellow and Fresh Orange juice provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Peaches, Yellow have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Yellow Peaches as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Peaches, Yellow vs Fresh Orange juice:

• 5 ounces of Peaches, Yellow have 1.5 times more Copper, 1.3 times more Iron and 4.4 times more Manganese than Fresh Orange juice.
• Both Peaches, Yellow and Fresh Orange juice contain similar levels of Magnesium, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Yellow Peaches as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peaches, Yellow have 7.5 times more Fiber than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.4 times more Fructose than Raw Yellow Peaches.
• Both Peaches, Yellow and Fresh Orange juice offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Yellow Peaches as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.