Comparing Nutrients in 1 kilogram Navel Oranges VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Navel Oranges	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	17% 490kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	216% 281g	130g per day for Men 19-50 years
Sugars	117% 85g	345% 250g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	81.6% 31g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	168% 2.18mg	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	85% 340μg	0% 0μg	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	657% 591mg	32.2% 29mg	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	10% 1.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	218% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	43% 430mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	137% 1.23mg	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	16.3% 1.3mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	57% 1.3mg	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	33% 230mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	94% 3210mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	23.2% 860g	19% 697g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Plums, dried (prunes), stewed, without added sugar:

• Raw Navel Oranges have 2.8 times more Vitamin B1, 2.4 times more Vitamin B5, more Vitamin B9 and 20.4 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 1.4 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B6, 1.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Plums, dried (prunes), stewed, without added sugar:

• Raw Navel Oranges have 2.3 times more Calcium and 1.2 times more Water than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 3.2 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 4.5 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plums, dried (prunes), stewed, without added sugar contain 2.2 times more Energy, 2.2 times more Carbohydrate, 2.9 times more Sugars and 1.4 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges and Plums, dried (prunes), stewed, without added sugar have similar amounts of Protein per 1 kg.
• Both Raw Navel Oranges as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.