Comparing Nutrients in 100 grams Nectarines VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Nectarines	Florida Oranges	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.6g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	11% 7.9g	12.6% 9.14g	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	1.9% 1.37g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 4.87g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.9% 1.06g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.92% 0.025mg	3.92% 0.051mg	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	1.25% 5μg	4.25% 17μg	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	6% 5.4mg	50% 45mg	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	5.13% 0.77mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Florida Oranges	Recommended Dietary Allowance
Calcium	0.6% 6mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	4.33% 0.039mg	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	3.5% 0.28mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.35% 0.054mg	1.04% 0.024mg	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	3.7% 26mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	5.9% 201mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	2.36% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Nectarines vs Florida Oranges:

• Raw Nectarines have 1.5 times more Vitamin A, 2.8 times more Vitamin B3, 4.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9 and 8.3 times more Vitamin C than Raw Nectarines.
• Both Raw Nectarines as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Nectarines vs Florida Oranges:

• Raw Nectarines have 2.2 times more Copper, 3.1 times more Iron, 2.3 times more Manganese, 2.2 times more Phosphorus and 2.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 7.2 times more Calcium than Raw Nectarines.
• Both Raw Nectarines and Raw Florida Oranges have similar amounts of Magnesium, Potassium and Water per 100 g.
• Both Raw Nectarines as well as Raw Florida Oranges have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Nectarines have 1.5 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Fiber than Raw Nectarines.
• Both Raw Nectarines and Raw Florida Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 g.
• Both Raw Nectarines as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.