Comparing Nutrients in 1 kilogram Canned Orange Juice VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Dried Plums	3%	1%	96%

Macro Nutrients

	Canned Orange Juice	Dried Plums	Recommended Dietary Allowance
Energy	16.2% 470kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	491% 639g	130g per day for Men 19-50 years
Sugars	121% 87.6g	526% 381g	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	33.5% 24.3g	171% 124g	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	% 22.7g	% 255g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 1.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	187% 71g	38g per day for Men 19-50 years
Protein	12% 6.8g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Dried Plums	Recommended Dietary Allowance
Vitamin A	10% 90μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	158% 2.05mg	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	60% 240μg	10% 40μg	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	334% 301mg	6.67% 6mg	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	13.3% 2mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	496% 595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Dried Plums	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	312% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	1% 40μg	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	12.5% 1mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	130% 3mg	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	24.3% 170mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	215% 7320mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Dried Plums per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Dried Plums:

• 1 kilogram of Canned Orange Juice has 6 times more Vitamin B9 and 50.2 times more Vitamin C than Dried Plums.
• While 1 kg of Raw Dried Plums contains 4.3 times more Vitamin A, 1.3 times more Vitamin B1, 8.9 times more Vitamin B2, 9.4 times more Vitamin B3, 2.3 times more Vitamin B5, 6.6 times more Vitamin B6, 2.2 times more Vitamin E and 595 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Dried Plums:

• 1 kilogram of Canned Orange Juice has 2.8 times more Water than Dried Plums.
• While 1 kg of Raw Dried Plums contains 4.3 times more Calcium, 12.8 times more Copper, 9.3 times more Iron, 4.1 times more Magnesium, 14.2 times more Manganese, 4.1 times more Phosphorus, 4 times more Potassium and 11 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Dried Plums lack sufficient amounts of Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Dried Plums contains 5.1 times more Energy, 5.8 times more Carbohydrate, 4.4 times more Sugars, 5.1 times more Fructose, 23.7 times more Fiber and 3.2 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.