Comparing Nutrients in 500 calories Plums, canned, purple, light syrup pack, solids and liquids VS Valencia Oranges

Weight per 500 calories

• Plums, canned, purple, light syrup pack, solids and liquids: 794g
• Valencia Oranges: 1020g

Plums, canned, purple, light syrup pack, solids and liquids have 1.3 times more energy per 100g than Valencia Oranges. It has low energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Plums, canned, purple, light syrup pack, solids and liquids or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Plums, canned, purple, light syrup pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	93% 121g	130g per day for Men 19-50 years
Sugars	168% 122g	NA	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	18.8% 7.14g	67% 25.5g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, light syrup pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	49.5% 0.64mg	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	5.95% 24μg	99% 398μg	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	3.53% 3.17mg	550% 495mg	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	9.52% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, light syrup pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	42% 0.38mg	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	85.3% 6.83mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	10.2% 0.23mg	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	14.7% 103mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.63mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	18% 659g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plums, canned, purple, light syrup pack, solids and liquids vs Valencia Oranges:

• Raw Valencia Oranges contain 1.3 times more Vitamin A, 7 times more Vitamin B1, 1.3 times more Vitamin B2, 4.5 times more Vitamin B5, 3 times more Vitamin B6, 16.7 times more Vitamin B9 and 155.9 times more Vitamin C than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Raw Valencia Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Plums, canned, purple, light syrup pack, solids and liquids vs Valencia Oranges:

• Plums, canned, purple, light syrup pack, solids and liquids have 7.4 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.7 times more Calcium, 1.3 times more Copper, 2.6 times more Magnesium, 1.7 times more Phosphorus, 2.5 times more Potassium and 1.3 times more Water than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Raw Valencia Oranges have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain more Omega 3, 3.6 times more Fiber and 3.6 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.