Comparing Nutrients in 14 ounces NectarinesVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Nectarines

85%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Nectarinesvs Valencia Oranges

6.02%175kcal

Energy

6.7%194kcal

175 kcalvs194 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.27g

Fat

1.23%1.2g

1.27 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.099g

Saturated Fat

0.43%0.14g

0.099 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.5%0.008g

Omega 3

3.97%0.064g

0.008 gvs0.064 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.6%0.44g

Omega 6

1.03%0.17g

0.44 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32.2%42g

Carbohydrate

36.3%47g

42 gvs47 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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43%31.3g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

31.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.5%5.44g

Fructose

≤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]

5.44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.23g

Glucose

6.23 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%19.3g

Sucrose

19.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.8%6.75g

Fiber

26%9.92g

6.75 gvs9.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.5%4.2g

Protein

7.37%4.13g

4.2 gvs4.13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Nectarinesvs Valencia Oranges

7.5%67.5μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

67.5 μgvs47.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.2%0.13mg

Vitamin B1

28.8%0.35mg

Thiamine

0.13 mgvs0.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.24%0.11mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.11 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28%4.47mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

4.47 mgvs1.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.7%0.73mg

Vitamin B5

20%0.99mg

Pantothenic acid

0.73 mgvs0.99 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.63%0.099mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.099 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.96%20μg

Vitamin B9

38.7%155μg

Folates and Folic Acid

20 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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24%21.4mg

Vitamin C

214%192mg

Ascorbic acid

21.4 mgvs192 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.4%3.06mg

Vitamin E

Tocopherols and Tocotrienols

3.06 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.28%8.73μg

Vitamin K

Phytomenadione or phylloquinone

8.73 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Nectarinesvs Valencia Oranges

2.4%24mg

Calcium

16%159mg

24 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38%0.34mg

Copper

16.3%0.15mg

0.34 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14%1.1mg

Iron

4.47%0.36mg

1.1 mgvs0.36 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg

Magnesium

9.45%39.7mg

35.7 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.3%0.21mg

Manganese

3.97%0.091mg

0.21 mgvs0.091 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.7%103mg

Phosphorus

9.64%67.5mg

103 mgvs67.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.5%798mg

Potassium

21%710mg

798 mgvs710 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

0 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.13%0.67mg

Zinc

2.16%0.24mg

0.67 mgvs0.24 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.4%348g

Water

9.26%343g

348 gvs343 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Nectarines vs Valencia Oranges:

Raw Nectarines have 1.4 times more Vitamin A and 4.1 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, 7.8 times more Vitamin B9 and 9 times more Vitamin C than Raw Nectarines.
Both Raw Nectarines as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Nectarines vs Valencia Oranges:

Raw Nectarines have 2.3 times more Copper, 3.1 times more Iron, 2.3 times more Manganese, 1.5 times more Phosphorus and 2.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.7 times more Calcium than Raw Nectarines.
Both Raw Nectarines and Raw Valencia Oranges have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Valencia Oranges contain 8 times more Omega 3 and 1.5 times more Fiber than Raw Nectarines.
Both Raw Nectarines and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
Both Raw Nectarines as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

NectarinesVS OheloberriesValencia OrangesVS OheloberriesNectarinesVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 14 ounces NectarinesVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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