Comparing Nutrients in 14 ounces Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	14% 401kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	24% 0.31mg	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	2.98% 12μg	33.7% 135μg	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	1.76% 1.6mg	261% 235mg	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	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	40.7% 3.25mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	5% 0.12mg	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	6.8% 47.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	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	7.83% 290g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Navel Oranges:

• Raw Navel Oranges contain 4.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.9 times more Vitamin B6, 11.3 times more Vitamin B9 and 147.8 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Raw Navel Oranges have similar amounts of Vitamin A per 14 oz.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Navel Oranges:

• Plums, canned, purple, extra heavy syrup pack, solids and liquids have 6.3 times more Iron and 19 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium, 2.2 times more Magnesium, 1.9 times more Phosphorus and 1.9 times more Potassium than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Raw Navel Oranges have similar amounts of Copper, Manganese and Water per 14 oz.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plums, canned, purple, extra heavy syrup pack, solids and liquids have 2.1 times more Energy and 2.1 times more Carbohydrate than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Fiber and 2.5 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.