Comparing Nutrients in 1 kilogram Navel Oranges VS Stewed Prunes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Stewed Prunes	4%	2%	94%

Macro Nutrients

	Navel Oranges	Stewed Prunes	Recommended Dietary Allowance
Energy	17% 490kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	228% 297g	130g per day for Men 19-50 years
Sugars	117% 85g	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	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	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Stewed Prunes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	61.6% 9.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	147% 1.9mg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Stewed Prunes	Recommended Dietary Allowance
Calcium	43% 430mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	227% 2.04mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	45.2% 1.04mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	18.4% 680g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Stewed Prunes per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Stewed Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Stewed Prunes:

• 1 kilogram of Navel Oranges has 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B5, more Vitamin B9 and more Vitamin C than Stewed Prunes.
• While 1 kg of Stewed dehydrated Prunes contains 2.2 times more Vitamin A, 2.3 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A
• 1 kilogram of Stewed Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Stewed Prunes:

• 1 kilogram of Navel Oranges has 1.8 times more Calcium and 1.3 times more Water than Stewed Prunes.
• While 1 kg of Stewed dehydrated Prunes contains 5.2 times more Copper, 9 times more Iron, 1.9 times more Magnesium, 3.6 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 3.1 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stewed dehydrated Prunes contains 2.3 times more Energy, 2.4 times more Carbohydrate and 1.4 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Stewed dehydrated Prunes provide inadequate amounts of Omega 6 in one kilogram.