Comparing Nutrients in 100 calories Plums, canned, purple, water pack, solids and liquids VS Oranges

Weight per 100 calories

• Plums, canned, purple, water pack, solids and liquids: 244g
• Oranges: 213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Plums, canned, purple, water pack, solids and liquids or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.025% 0.024g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.008% 0.002g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.029% 0.005g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	19.2% 25g	130g per day for Men 19-50 years
Sugars	34% 24.6g	27.4% 20g	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	5.78% 2.2g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	12.5% 112μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.27% 0.051mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.07% 0.066mg	9.8% 0.13mg	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	1.83% 7.3μg	16% 64μg	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	7.3% 6.6mg	126% 113mg	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	2.93% 0.44mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.74% 10.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	1.7% 17mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	10.6% 0.096mg	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	4.88% 0.39mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.08mg	2.3% 0.053mg	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	4.53% 31.7mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	9.04% 307mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.44mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.77% 0.2mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	5.82% 215g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Plums, canned, purple, water pack, solids and liquids vs Oranges:

• Plums, canned, purple, water pack, solids and liquids have 4.8 times more Vitamin A, 1.5 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.6 times more Vitamin B1, 3 times more Vitamin B5, 1.9 times more Vitamin B6, 8.7 times more Vitamin B9 and 17.2 times more Vitamin C than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Raw Oranges have similar amounts of Vitamin B2 and Vitamin E per 100 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Plums, canned, purple, water pack, solids and liquids vs Oranges:

• Plums, canned, purple, water pack, solids and liquids have 1.8 times more Iron, 1.5 times more Manganese and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium, 1.7 times more Magnesium, 1.3 times more Potassium and more Selenium than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Raw Oranges have similar amounts of Copper, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Plums, canned, purple, water pack, solids and liquids have 1.2 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.3 times more Fiber and 2.1 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.