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

Weight per 500 calories

• Plums, dried (prunes), stewed, without added sugar: 467g
• Oranges with Peel: 794g

Plums, dried (prunes), stewed, without added sugar have 1.7 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	95% 123g	130g per day for Men 19-50 years
Sugars	161% 117g	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	38% 14.5g	94% 35.7g	38g per day for Men 19-50 years
Protein	8% 4.5g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	8.83% 79.4μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.35% 0.11mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.4% 1mg	56.8% 0.74mg	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	59.5% 238μg	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	15% 13.6mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.9% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	102% 122μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	64% 0.57mg	50.3% 0.45mg	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	24% 1.9mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	NA	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	20% 140mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	0.85% 0.47μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.07% 0.89mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	8.8% 326g	17.7% 653g	3700g per day for Men 19-50 years

Plums, Dried (prunes), Stewed, Without Added Sugar VS Oranges With Peel Nutrients Per 500 Kcal

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

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

• 500 calories of Plums, dried (prunes), stewed, without added sugar have 1.4 times more Vitamin B6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.3 times more Vitamin A, 7.1 times more Vitamin B1, 5.2 times more Vitamin B5, more Vitamin B9 and 41.6 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B9
• Both Plums, dried (prunes), stewed, without added sugar as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Plums, dried (prunes), stewed, without added sugar have 1.3 times more Copper than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 6.3 times more Calcium, 3.3 times more Iron, 1.3 times more Magnesium, 11.9 times more Selenium and 2 times more Water than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Oranges with Peel contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Selenium
• Both Plums, dried (prunes), stewed, without added sugar as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 2.5 times more Fiber and 2.3 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Plums, dried (prunes), stewed, without added sugar as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.