Comparing Nutrients in 14 ounces Oranges VS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

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

Macro Nutrients

	Oranges	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	51% 37g	55.3% 40g	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	25% 9.53g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Oranges	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	8.24% 0.11mg	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	29.8% 119μg	2.98% 12μg	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	235% 211mg	12% 10.7mg	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	4.76% 0.71mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	16% 159mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17% 0.15mg	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	4.96% 0.4mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	5.7% 0.13mg	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	7.94% 55.6mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.48% 351g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Plums, canned, purple, water pack, solids and liquids:

• Raw Oranges have 4.1 times more Vitamin B1, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 10 times more Vitamin B9 and 19.7 times more Vitamin C than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain 4.2 times more Vitamin A, 1.3 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Plums, canned, purple, water pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin E per 14 oz.
• Both Raw Oranges as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Plums, canned, purple, water pack, solids and liquids:

• Raw Oranges have 5.7 times more Calcium, 2 times more Magnesium and 1.4 times more Potassium than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain 1.6 times more Iron and 1.3 times more Manganese than Raw Oranges.
• Both Raw Oranges and Plums, canned, purple, water pack, solids and liquids have similar amounts of Copper, Phosphorus and Water per 14 oz.
• Both Raw Oranges as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.7 times more Fiber and 2.4 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Raw Oranges and Plums, canned, purple, water pack, solids and liquids have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Raw Oranges as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.