Comparing Nutrients in 14 ounces Prune puree VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Prune puree	Oranges with Peel	Recommended Dietary Allowance
Energy	35% 1020kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	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	199% 258g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	214% 155g	NA	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	76% 55g	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	% 88.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	47% 18g	38g per day for Men 19-50 years
Protein	15% 8.33g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	44% 397μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28.4% 0.37mg	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	NA	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Oranges with Peel	Recommended Dietary Allowance
Calcium	12.3% 123mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	NA	25% 0.23mg	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	139% 11mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	NA	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	41% 286mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	3.2% 119g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Prune puree VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Prune puree versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Prune puree vs Oranges with Peel :

• 14 ounces of Prune puree have 7.7 times more Vitamin A, 5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.5 times more Vitamin B1 and 16.5 times more Vitamin C than Prune puree.
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A

Comparing minerals per 14 ounces for Prune puree vs Oranges with Peel :

• 14 ounces of Prune puree have 3.5 times more Iron, 3.3 times more Phosphorus and 4.3 times more Potassium than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.3 times more Calcium and 2.7 times more Water than Prune puree.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Prune puree have 4.1 times more Energy, 4.2 times more Carbohydrate and 1.6 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.4 times more Fiber than Prune puree.