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

Macros Ratio

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

Macro Nutrients

	Peaches, canned, juice pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.061% 0.06g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	19% 25g	130g per day for Men 19-50 years
Sugars	28% 20.4g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, juice pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	12% 0.16mg	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	1.5% 5.95μg	17% 67.5μg	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	7.94% 7.14mg	130% 117mg	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	6.5% 0.97mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, juice pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	8.6% 0.077mg	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	6.7% 0.54mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.6% 171g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Peaches, canned, juice pack, solids and liquids have 1.6 times more Vitamin A, 1.4 times more Vitamin B3 and 3.3 times more Vitamin E than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 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.
• 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
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Peaches, canned, juice pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peaches, canned, juice pack, solids and liquids have 1.2 times more Sugars than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.7 times more Fiber than Peaches, canned, juice pack, solids and liquids.
• Both Peaches, canned, juice pack, solids and liquids and Navel Oranges offer comparable quantities of Carbohydrate per seven ounces.
• Both Peaches, canned, juice pack, solids and liquids as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.