Comparing Nutrients in 100 grams Valencia Oranges VS Peaches, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Peaches, canned, light syrup pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Valencia Oranges	Peaches, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.031% 0.03g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	11% 14.6g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	6.58% 2.5g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	0.8% 0.45g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Peaches, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0.75% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	1.46% 0.019mg	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	9.75% 39μg	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	54% 48.5mg	2.67% 2.4mg	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	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Peaches, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	4% 40mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	5.78% 0.052mg	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	1.13% 0.09mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	2% 0.046mg	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	2.43% 17mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	2.85% 97mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.3% 84.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Peaches, canned, light syrup pack, solids and liquids per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Peaches, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Peaches, canned, light syrup pack, solids and liquids:

• 100 grams of Valencia Oranges have 9.7 times more Vitamin B1, 1.6 times more Vitamin B2, 5 times more Vitamin B5, 3.3 times more Vitamin B6, 13 times more Vitamin B9 and 20.2 times more Vitamin C than Peaches, canned, light syrup pack, solids and liquids.
• While 100 g of Peaches, canned, light syrup pack, solids and liquids contain 1.5 times more Vitamin A and 2.2 times more Vitamin B3 than Raw Valencia Oranges.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 100 grams of Peaches, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Peaches, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Peaches, canned, light syrup pack, solids and liquids:

• 100 grams of Valencia Oranges have 13.3 times more Calcium, 2 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Peaches, canned, light syrup pack, solids and liquids.
• While 100 g of Peaches, canned, light syrup pack, solids and liquids contain 1.4 times more Copper, 4 times more Iron and 2 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Peaches, canned, light syrup pack, solids and liquids contain similar levels of Water per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 100 grams of Peaches, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Peaches, canned, light syrup pack, solids and liquids lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Valencia Oranges have 1.9 times more Fiber than Peaches, canned, light syrup pack, solids and liquids.
• Both Valencia Oranges and Peaches, canned, light syrup pack, solids and liquids offer comparable quantities of Carbohydrate per 100 grams.
• Both Raw Valencia Oranges as well as Peaches, canned, light syrup pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.