Comparing Nutrients in 1 pound Dried Plums VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Plums	Oranges	Recommended Dietary Allowance
Energy	37.5% 1089kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	41% 53.3g	130g per day for Men 19-50 years
Sugars	239% 173g	58.5% 42.4g	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	77.6% 56.2g	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	% 116g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	28.6% 11g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Oranges	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	21% 0.27mg	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	4.54% 18μg	34% 136μg	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	3.02% 2.72mg	268% 241mg	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	13% 1.95mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 270μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Oranges	Recommended Dietary Allowance
Calcium	19.5% 195mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	142% 1.27mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	52.7% 4.2mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	4.93% 0.11mg	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	44.7% 313mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	3.8% 140g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Dried Plums have 3.5 times more Vitamin A, 4.7 times more Vitamin B2, 6.7 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6, 2.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.7 times more Vitamin B1, 7.5 times more Vitamin B9 and 88.7 times more Vitamin C than Raw Dried Plums.
• Both Raw Dried Plums as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Plums vs Oranges:

• Raw Dried Plums have 6.2 times more Copper, 9.3 times more Iron, 4.1 times more Magnesium, 12 times more Manganese, 4.9 times more Phosphorus, 4 times more Potassium and 6.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.8 times more Water than Raw Dried Plums.
• Both Raw Dried Plums and Raw Oranges have similar amounts of Calcium per 1 lb.
• Both Raw Dried Plums as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Dried Plums have 5.1 times more Energy, 2.4 times more Omega 3, 5.4 times more Carbohydrate, 4.1 times more Sugars, 3 times more Fiber and 2.3 times more Protein than Raw Oranges.
• Both Raw Dried Plums as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.