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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peaches, canned, juice pack, solids and liquids	5%	1%	94%

Macro Nutrients

	Navel 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	0.31% 0.3g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	17.7% 23g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Peaches, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.7% 174g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Peaches, canned, juice pack, solids and liquids:

• 7 ounces of Navel Oranges have 8.5 times more Vitamin B1, 3 times more Vitamin B2, 5.2 times more Vitamin B5, 4.2 times more Vitamin B6, 11.3 times more Vitamin B9 and 16.4 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, 1.4 times more Vitamin B3 and 3.3 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• 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 Navel Oranges as well as Peaches, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 7.2 times more Calcium, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Potassium than Peaches, canned, juice pack, solids and liquids.
• While 7 oz of Peaches, canned, juice pack, solids and liquids contain 1.3 times more Copper, 2.1 times more Iron and 1.7 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Peaches, canned, juice pack, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Navel 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 Navel Oranges as well as Peaches, canned, juice pack, solids and liquids lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Fiber than Peaches, canned, juice pack, solids and liquids.
• Both Navel Oranges and Peaches, canned, juice pack, solids and liquids offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Raw Navel 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.