Comparing Nutrients in 1 pound Valencia Oranges VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Plums	3%	1%	96%

Macro Nutrients

	Valencia Oranges	Dried Plums	Recommended Dietary Allowance
Energy	7.66% 222kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	223% 290g	130g per day for Men 19-50 years
Sugars	NA	239% 173g	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	77.6% 56.2g	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	% 116g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	30% 11.3g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Plums	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	44.2% 177μg	4.54% 18μg	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	244% 220mg	3.02% 2.72mg	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	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	225% 270μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Plums	Recommended Dietary Allowance
Calcium	18% 181mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	142% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	5.1% 0.41mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	59% 1.36mg	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	11% 77mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	18% 2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	3.8% 140g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Dried Plums:

• Raw Valencia Oranges have 1.7 times more Vitamin B1, 9.8 times more Vitamin B9 and 80.8 times more Vitamin C than Raw Dried Plums.
• While Raw Dried Plums contain 3.3 times more Vitamin A, 4.7 times more Vitamin B2, 6.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Dried Plums:

• Raw Valencia Oranges have 2.8 times more Water than Raw Dried Plums.
• While Raw Dried Plums contain 7.6 times more Copper, 10.3 times more Iron, 4.1 times more Magnesium, 13 times more Manganese, 4.1 times more Phosphorus, 4.1 times more Potassium and 7.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Dried Plums have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Dried Plums contain 4.9 times more Energy, 5.4 times more Carbohydrate, 2.8 times more Fiber and 2.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Dried Plums have similar amounts of Omega 3 per 1 lb.
• Both Raw Valencia Oranges as well as Raw Dried Plums have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.