Comparing Nutrients in 7 ounces Valencia Oranges VS Peaches, canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Peaches, canned, juice pack, solids and liquids	5%	1%	94%

Macro Nutrients

	Valencia Oranges	Peaches, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	3.35% 97kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	17.7% 23g	130g per day for Men 19-50 years
Sugars	NA	28% 20.4g	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	13% 4.96g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Peaches, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	4.2% 37.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	2.9% 0.038mg	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	19.3% 77.4μg	1.5% 5.95μg	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	107% 96mg	7.94% 7.14mg	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	NA	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Peaches, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	11% 0.099mg	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	2.23% 0.18mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	4.14% 0.095mg	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	4.8% 33.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Peaches, canned, juice pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Peaches, canned, juice pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Peaches, canned, juice pack, solids and liquids:

• 7 ounces of Valencia Oranges have 10.9 times more Vitamin B1, 2.4 times more Vitamin B2, 5 times more Vitamin B5, 3.3 times more Vitamin B6, 13 times more Vitamin B9 and 13.5 times more Vitamin C than Peaches, canned, juice pack, solids and liquids.
• While 7 oz of Peaches, canned, juice pack, solids and liquids contain 1.6 times more Vitamin A and 2.1 times more Vitamin B3 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Peaches, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Peaches, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Peaches, canned, juice pack, solids and liquids:

• 7 ounces of Valencia Oranges have 6.7 times more Calcium, 1.4 times more Magnesium and 1.4 times more Potassium than Peaches, canned, juice pack, solids and liquids.
• While 7 oz of Peaches, canned, juice pack, solids and liquids contain 1.4 times more Copper, 3 times more Iron and 2.1 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Peaches, canned, juice pack, solids and liquids contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Peaches, canned, juice pack, solids and liquids lack sufficient amounts of Calcium and Magnesium
• Both Raw Valencia Oranges as well as Peaches, canned, juice pack, solids and liquids lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.9 times more Fiber than Peaches, canned, juice pack, solids and liquids.
• Both Valencia Oranges and Peaches, canned, juice pack, solids and liquids offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Valencia Oranges as well as Peaches, canned, juice pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.