Comparing Nutrients in 100 grams Oranges VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	5%	1%	94%

Macro Nutrients

	Oranges	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.019% 0.006g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	6.55% 8.5g	130g per day for Men 19-50 years
Sugars	13% 9.35g	10.4% 7.5g	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	6.3% 2.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	0.75% 0.42g	56g per day for Men 19-50 years

Vitamins

	Oranges	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	0.85% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	1.24% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	4% 0.052mg	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	7.5% 30μg	0.75% 3μg	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	59% 53.2mg	2.33% 2.1mg	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	1.2% 0.18mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	4% 40mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	7.9% 0.071mg	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	1.25% 0.1mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	6.52% 0.15mg	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	2% 14mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	2.76% 94mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids:

• Raw Oranges have 5.4 times more Vitamin B1, 3.6 times more Vitamin B2, 4 times more Vitamin B5, 10 times more Vitamin B9 and 25.3 times more Vitamin C than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain 1.3 times more Vitamin B3, 2.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have similar amounts of Vitamin A and Vitamin B6 per 100 g.
• Both Raw Oranges as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids:

• Raw Oranges have 8 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Potassium than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain 1.6 times more Copper, 2.5 times more Iron and 6 times more Manganese than Raw Oranges.
• Both Raw Oranges and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have similar amounts of Water per 100 g.
• Both Raw Oranges as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 1.5 times more Energy, 1.4 times more Carbohydrate, 1.2 times more Sugars, 2.4 times more Fiber and 2.2 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• Both Raw Oranges as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.