Comparing Nutrients in 500 calories Fresh Orange juice VS Plums

Weight per 500 calories

• Fresh Orange juice: 1111g
• Plums: 1087g

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

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Plums?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Plums	5%	5%	90%

Macro Nutrients

	Fresh Orange juice	Plums	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	95% 124g	130g per day for Men 19-50 years
Sugars	129% 93g	149% 108g	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	32.5% 23.6g	46% 33.4g	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	% 20g	% 55g	g per day for Men 19-50 years
Sucrose	% 46g	% 17g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	40% 15.2g	38g per day for Men 19-50 years
Protein	14% 7.78g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Plums	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	20.5% 185μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	25.4% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	24.2% 0.32mg	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	83.3% 333μg	13.6% 54.3μg	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	617% 556mg	115% 103mg	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	2.96% 0.44mg	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	58% 69.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Plums	Recommended Dietary Allowance
Calcium	12.2% 122mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.54% 21.7μg	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	27.8% 2.22mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	24.6% 0.57mg	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	27% 189mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	50% 1707mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	26.5% 981g	25.6% 948g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Plums Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Plums?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Plums:

• 500 calories of Fresh Orange juice have 3.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 6.1 times more Vitamin B9 and 5.4 times more Vitamin C than Plums.
• While 500 kcal of Raw Plums contain 1.7 times more Vitamin A, 6.4 times more Vitamin E and 62.6 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Plums provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Plums:

• 500 calories of Fresh Orange juice have 1.9 times more Calcium, 1.2 times more Iron, 1.6 times more Magnesium and 1.3 times more Potassium than Plums.
• While 500 kcal of Raw Plums contain 1.3 times more Copper and 3.6 times more Manganese than Raw Orange juice.
• Both Fresh Orange juice and Plums contain similar levels of Phosphorus and Water per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese
• 500 calories of Plums lack sufficient amounts of Calcium
• Both Raw Orange juice as well as Raw Plums lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Plums contain 1.4 times more Fructose and 6.8 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Plums offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Raw Plums provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.