Comparing Nutrients in 14 ounces Navel Oranges VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Plums	3%	1%	96%

Macro Nutrients

	Navel Oranges	Dried Plums	Recommended Dietary Allowance
Energy	6.7% 194kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	195% 254g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	209% 151g	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	12.3% 8.93g	68% 49.2g	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	% 7.8g	% 101g	g per day for Men 19-50 years
Sucrose	% 17g	% 0.6g	g per day for Men 19-50 years
Fiber	23% 8.73g	74% 28g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Plums	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	62.6% 0.81mg	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	33.7% 135μg	3.97% 16μg	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	261% 235mg	2.65% 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	3.97% 0.6mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	197% 236μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Plums	Recommended Dietary Allowance
Calcium	17% 171mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	6.45% 0.52mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	51.6% 1.2mg	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	13% 91mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	9.22% 341g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Plums per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Dried Plums:

• 14 ounces of Navel Oranges have 1.3 times more Vitamin B1, 8.5 times more Vitamin B9 and 98.5 times more Vitamin C than Dried Plums.
• While 14 oz of Raw Dried Plums contain 3.3 times more Vitamin A, 3.6 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 2.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 14 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Dried Plums:

• 14 ounces of Navel Oranges have 2.8 times more Water than Dried Plums.
• While 14 oz of Raw Dried Plums contain 7.2 times more Copper, 7.2 times more Iron, 3.7 times more Magnesium, 10.3 times more Manganese, 3 times more Phosphorus, 4.4 times more Potassium and 5.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Dried Plums contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Dried Plums lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Dried Plums contain 4.9 times more Energy, 5.1 times more Carbohydrate, 4.5 times more Sugars, 5.5 times more Fructose, 3.2 times more Fiber and 2.4 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.