Comparing Nutrients in 1 kilogram Plums, canned, heavy syrup, drained VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Florida Oranges	Recommended Dietary Allowance
Energy	30.7% 890kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	88.8% 115g	130g per day for Men 19-50 years
Sugars	298% 216g	126% 91g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	63% 24g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Florida Oranges	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	39.2% 0.51mg	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	7.5% 30μg	42.5% 170μg	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	4.44% 4mg	500% 450mg	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	17.3% 2.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Florida Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	43.3% 0.39mg	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	105% 8.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	21.4% 150mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.6% 761g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, heavy syrup, drained versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, canned, heavy syrup, drained vs Florida Oranges:

• 1 kilogram of Plums, canned, heavy syrup, drained has 1.8 times more Vitamin A and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 5.9 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6, 5.7 times more Vitamin B9 and 112.5 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Florida Oranges provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Plums, canned, heavy syrup, drained as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, heavy syrup, drained vs Florida Oranges:

• 1 kilogram of Plums, canned, heavy syrup, drained has 9.3 times more Iron and 1.3 times more Phosphorus than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4.3 times more Calcium, 2 times more Magnesium and 1.8 times more Potassium than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Florida Oranges contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium and Magnesium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Plums, canned, heavy syrup, drained as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, heavy syrup, drained has 1.9 times more Energy, 2 times more Carbohydrate and 2.4 times more Sugars than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.6 times more Fiber than Plums, canned, heavy syrup, drained.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy
• Both Plums, canned, heavy syrup, drained as well as Raw Florida Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.