Comparing Nutrients in 1 kilogram Dried Plums VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Plums	Oranges with Peel	Recommended Dietary Allowance
Energy	82.8% 2400kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	491% 639g	119% 155g	130g per day for Men 19-50 years
Sugars	526% 381g	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	171% 124g	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	% 255g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	187% 71g	118% 45g	38g per day for Men 19-50 years
Protein	39% 22g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	71.5% 0.93mg	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	10% 40μg	75% 300μg	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	6.67% 6mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	496% 595μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Oranges with Peel	Recommended Dietary Allowance
Calcium	43% 430mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	116% 9.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	99% 690mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.36% 309g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Plums vs Oranges with Peel :

• 1 kilogram of Dried Plums has 3 times more Vitamin A, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Vitamin B1, 7.5 times more Vitamin B9 and 118.3 times more Vitamin C than Raw Dried Plums.
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Dried Plums as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Plums vs Oranges with Peel :

• 1 kilogram of Dried Plums has 4.9 times more Copper, 2.9 times more Magnesium, 3.1 times more Phosphorus, 3.7 times more Potassium and 4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Calcium and 2.7 times more Water than Raw Dried Plums.
• Both Dried Plums and Oranges with Peel contain similar levels of Iron per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Dried Plums as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Plums has 3.8 times more Energy, 4.1 times more Carbohydrate, 1.6 times more Fiber and 1.7 times more Protein than Oranges with Peel .
• Both Raw Dried Plums as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.