Comparing Nutrients in 100 grams Oranges with Peel VS Peaches, Yellow

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Peaches, Yellow	8%	5%	87%

Macro Nutrients

	Oranges with Peel	Peaches, Yellow	Recommended Dietary Allowance
Energy	2.17% 63kcal	1.34% 39kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	NA	2.1% 1.53g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 4.76g	g per day for Men 19-50 years
Fiber	12% 4.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Peaches, Yellow	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	1.92% 0.025mg	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	1% 4μg	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	79% 71mg	7.33% 6.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Peaches, Yellow	Recommended Dietary Allowance
Calcium	7% 70mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	10% 0.8mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	NA	2.65% 0.061mg	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	3.14% 22mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Peaches, Yellow per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Peaches, Yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Peaches, Yellow:

• 100 grams of Oranges with Peel have 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 10.8 times more Vitamin C than Peaches, Yellow.
• While 100 g of Raw Yellow Peaches contain 1.6 times more Vitamin B3 than Raw Oranges with Peel .
• 100 grams of Peaches, Yellow have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Yellow Peaches have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Peaches, Yellow:

• 100 grams of Oranges with Peel have 11.7 times more Calcium, 3.2 times more Iron and 1.6 times more Magnesium than Peaches, Yellow.
• Both Oranges with Peel and Peaches, Yellow contain similar levels of Copper, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Peaches, Yellow lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Yellow Peaches lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 1.6 times more Energy, 1.6 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Peaches, Yellow.
• 100 grams of Peaches, Yellow provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Yellow Peaches provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.