Comparing Nutrients in 7 ounces Valencia Oranges VS Peaches, Yellow

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Peaches, Yellow	8%	5%	87%

Macro Nutrients

	Valencia Oranges	Peaches, Yellow	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.98% 0.17g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	4.2% 3.04g	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	% 3.87g	g per day for Men 19-50 years
Sucrose	NA	% 9.45g	g per day for Men 19-50 years
Fiber	13% 4.96g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Peaches, Yellow	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	3.8% 0.05mg	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	2% 7.94μg	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	14.6% 13mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Peaches, Yellow	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	5.26% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Peaches, Yellow per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Peaches, Yellow:

• 7 ounces of Valencia Oranges have 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 9.8 times more Vitamin B9 and 7.3 times more Vitamin C than Peaches, Yellow.
• While 7 oz of Raw Yellow Peaches contain 2.9 times more Vitamin B3 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Peaches, Yellow have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Raw Yellow Peaches have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Peaches, Yellow:

• 7 ounces of Valencia Oranges have 6.7 times more Calcium than Peaches, Yellow.
• While 7 oz of Raw Yellow Peaches contain 1.8 times more Copper, 2.8 times more Iron and 2.7 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Peaches, Yellow contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Peaches, Yellow lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Raw Yellow Peaches lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.2 times more Carbohydrate and 1.7 times more Fiber than Peaches, Yellow.
• Both Raw Valencia Oranges as well as Raw Yellow Peaches provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Peaches, Yellow

What are the health benefits of Valencia Oranges compared to Peaches, Yellow?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Peaches are also rich in vitamins and minerals, but they contain less vitamin C compared to oranges. Both fruits offer health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Valencia Oranges or Peaches, Yellow?

Both Valencia oranges and yellow peaches can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, ultimately weight loss comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes rather than just one specific fruit. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and lean proteins, can help support weight loss and overall health.

Should I eat more Valencia Oranges or more Peaches, Yellow to gain more muscles while training consistently?

Both Valencia oranges and peaches are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, if your goal is to gain more muscle while training consistently, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, incorporating whole grains, vegetables, and healthy fats into your diet can also support muscle growth and overall health. While Valencia oranges and peaches can provide vitamins, minerals, and antioxidants that are beneficial for muscle recovery and overall well-being, they should be enjoyed as part of a varied and nutrient-dense diet that includes a sufficient amount of protein to support muscle growth.

What is the environmental impact of producing Valencia Oranges compared to Peaches, Yellow?

Valencia oranges generally have a lower environmental impact compared to peaches, yellow, as they require less water and have a longer growing season, resulting in fewer resources being used for production. Oranges also tend to have a smaller carbon footprint due to their ability to grow in a wider range of climates, reducing the need for transportation. However, it is important to consider factors such as pesticide use and farming practices when assessing the overall environmental impact of each fruit.