Comparing Nutrients in 500 calories Oranges VS Plums, dried (prunes), stewed, without added sugar

Weight per 500 calories

• Oranges: 1064g
• Plums, dried (prunes), stewed, without added sugar: 467g

Plums, dried (prunes), stewed, without added sugar have 2.3 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Plums, dried (prunes), stewed, without added sugar?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Oranges	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	101% 131g	130g per day for Men 19-50 years
Sugars	137% 99g	161% 117g	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	67% 25.5g	38% 14.5g	38g per day for Men 19-50 years
Protein	18% 10g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	13% 117μg	8.83% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	9.35% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	78.4% 1mg	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	79.8% 319μg	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	629% 566mg	15% 13.6mg	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	12.8% 1.9mg	5.9% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	102% 122μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	42.6% 426mg	8.88% 88.8mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	64% 0.57mg	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	13.3% 1.06mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	26.6% 0.61mg	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	21.3% 149mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	0.85% 0.47μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.31% 4.67mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	8.07% 0.89mg	11mg per day for Men 19-50 years
Water	25% 923g	8.8% 326g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Plums, dried (prunes), stewed, without added sugar:

• Raw Oranges have 1.5 times more Vitamin A, 8.3 times more Vitamin B1, 5.3 times more Vitamin B5, more Vitamin B9, 41.8 times more Vitamin C and 2.2 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 1.6 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Plums, dried (prunes), stewed, without added sugar have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw Oranges as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Plums, dried (prunes), stewed, without added sugar:

• Raw Oranges have 4.8 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium, 11.4 times more Selenium and 2.8 times more Water than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 1.8 times more Iron and 2.3 times more Manganese than Raw Oranges.
• Both Raw Oranges and Plums, dried (prunes), stewed, without added sugar have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.8 times more Fiber and 2.2 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Raw Oranges and Plums, dried (prunes), stewed, without added sugar have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Oranges as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.