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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Florida Oranges	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	7.2% 209kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	98% 127g	130g per day for Men 19-50 years
Sugars	57% 41.5g	156% 113g	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	28.6% 11g	37% 14g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	20.5% 3.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	76% 0.99mg	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	19.3% 77μg	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	227% 204mg	14.6% 13mg	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	5.44% 0.82mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	99% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	62% 0.56mg	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	5.1% 0.41mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	26% 0.59mg	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	7.78% 54.4mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	43% 1456mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.55% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Plums, dried (prunes), stewed, without added sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 4.2 times more Vitamin B1, 2.3 times more Vitamin B5, more Vitamin B9 and 15.5 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 4.3 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• 1 pound of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Florida Oranges has 2.3 times more Calcium and 1.2 times more Water than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains 3.2 times more Copper, 4.6 times more Iron, 1.8 times more Magnesium, 5.5 times more Manganese, 2.5 times more Phosphorus and 1.9 times more Potassium than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 1 pound of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Plums, dried (prunes), stewed, without added sugar contains 2.3 times more Energy, 2.4 times more Carbohydrate, 2.7 times more Sugars and 1.3 times more Fiber than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.