Comparing Nutrients in 14 ounces Plums VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Plums	Navel Oranges	Recommended Dietary Allowance
Energy	6.3% 183kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	35% 45.3g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	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	17% 12g	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	% 20g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 6.23g	% 17g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	23% 8.73g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Plums	Navel Oranges	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.66mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	4.96% 20μg	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	42% 37.7mg	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	6.88% 1.03mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Navel Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	8.43% 0.67mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	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	9.07% 63.5mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	3.6% 0.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.36% 346g	9.22% 341g	3700g per day for Men 19-50 years

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

• Raw Plums have 1.4 times more Vitamin A, 1.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 6.8 times more Vitamin B9 and 6.2 times more Vitamin C than Raw Plums.
• Both Raw Plums and Raw Navel Oranges have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Plums 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 vs Navel Oranges:

• Raw Plums have 1.5 times more Copper, 1.3 times more Iron and 1.8 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.2 times more Calcium, 1.6 times more Magnesium and 1.4 times more Phosphorus than Raw Plums.
• Both Raw Plums and Raw Navel Oranges have similar amounts of Potassium and Water per 14 oz.
• Both Raw Plums as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Plums have 1.4 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Fiber and 1.3 times more Protein than Raw Plums.
• Both Raw Plums and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Raw Plums as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.