Comparing Nutrients in 500 calories Dried Plums VS Oranges

Weight per 500 calories

• Dried Plums: 208g
• Oranges: 1064g

Dried Plums have 5.1 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Dried Plums or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Plums	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	96% 125g	130g per day for Men 19-50 years
Sugars	110% 79.4g	137% 99g	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	35.6% 26g	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	% 53g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	39% 14.8g	67% 25.5g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Oranges	Recommended Dietary Allowance
Vitamin A	9.03% 81.3μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	49% 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	2.1% 8.33μg	79.8% 319μg	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	1.4% 1.25mg	629% 566mg	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	5.97% 0.9mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Oranges	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.33μg	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	24.2% 1.94mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.4mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	11.6% 0.27mg	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	20.5% 144mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	45% 1525mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Plums vs Oranges:

• Raw Dried Plums have 1.3 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin A, 8.7 times more Vitamin B1, 3 times more Vitamin B5, 1.5 times more Vitamin B6, 38.3 times more Vitamin B9, 452.8 times more Vitamin C and 2.1 times more Vitamin E than Raw Dried Plums.
• Both Raw Dried Plums and Raw Oranges have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Dried Plums as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Plums vs Oranges:

• Raw Dried Plums have 1.2 times more Copper, 1.8 times more Iron, 2.3 times more Manganese and 1.2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.8 times more Calcium, 1.3 times more Potassium, 8.5 times more Selenium and 14.3 times more Water than Raw Dried Plums.
• Both Raw Dried Plums and Raw Oranges have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 1.3 times more Sugars, 1.7 times more Fiber and 2.2 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Dried Plums as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.