Comparing Nutrients in 300 calories Plums, canned, purple, water pack, solids and liquids VS Oranges

Weight per 300 calories

• Plums, canned, purple, water pack, solids and liquids: 732g
• Oranges: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Plums, canned, purple, water pack, solids and liquids or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.023% 0.007g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.086% 0.015g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	102% 74g	82.3% 59.7g	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	17.3% 6.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	37.4% 337μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	29.5% 0.38mg	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	5.5% 22μg	48% 191μg	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	22% 19.8mg	377% 340mg	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	8.8% 1.3mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.2% 31.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	5.12% 51.2mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	32% 0.29mg	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	14.6% 1.17mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	6.94% 0.16mg	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	13.6% 95mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	27% 922mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	17.5% 646g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Plums, canned, purple, water pack, solids and liquids vs Oranges:

• Plums, canned, purple, water pack, solids and liquids have 4.8 times more Vitamin A, 1.5 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.6 times more Vitamin B1, 3 times more Vitamin B5, 1.9 times more Vitamin B6, 8.7 times more Vitamin B9 and 17.2 times more Vitamin C than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Raw Oranges have similar amounts of Vitamin B2 and Vitamin E per 300 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plums, canned, purple, water pack, solids and liquids vs Oranges:

• Plums, canned, purple, water pack, solids and liquids have 1.8 times more Iron, 1.5 times more Manganese and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium, 1.7 times more Magnesium, 1.3 times more Potassium and more Selenium than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Raw Oranges have similar amounts of Copper, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plums, canned, purple, water pack, solids and liquids have 1.2 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.3 times more Fiber and 2.1 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.