Comparing Nutrients in 1 pound Canned Prune Juice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Prune Juice	Oranges	Recommended Dietary Allowance
Energy	11% 322kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	61% 79g	41% 53.3g	130g per day for Men 19-50 years
Sugars	103% 74.6g	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	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	12% 4.54g	28.6% 11g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	0% 0μg	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	20.7% 18.6mg	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	3.63% 0.54mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Oranges	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	6.83% 273μg	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	67% 5.35mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	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	16% 113mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.96% 368g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Prune Juice vs Oranges:

• Canned Prune Juice has 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 3.6 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 5.4 times more Vitamin B1, 2.3 times more Vitamin B5, more Vitamin B9, 13 times more Vitamin C and 1.5 times more Vitamin E than Canned Prune Juice.
• Both Canned Prune Juice as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Prune Juice vs Oranges:

• Canned Prune Juice has 1.5 times more Copper, 11.8 times more Iron, 1.4 times more Magnesium, 6 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium than Canned Prune Juice.
• Both Canned Prune Juice and Raw Oranges have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Prune Juice has 1.5 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.4 times more Fiber and 1.5 times more Protein than Canned Prune Juice.
• Both Canned Prune Juice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.