Comparing Nutrients in 500 calories Plums VS Oranges

Weight per 500 calories

• Plums: 1087g
• Oranges: 1064g

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

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

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Plums	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	95% 124g	96% 125g	130g per day for Men 19-50 years
Sugars	149% 108g	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	46% 33.4g	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	% 55g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	40% 15.2g	67% 25.5g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Plums	Oranges	Recommended Dietary Allowance
Vitamin A	20.5% 185μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.4% 0.3mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.2% 0.32mg	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	13.6% 54.3μg	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	115% 103mg	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	19% 2.83mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Oranges	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.54% 21.7μg	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	23% 1.85mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	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	25% 174mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	50% 1707mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Plums have 1.6 times more Vitamin A, 1.5 times more Vitamin B3, 1.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 5.9 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Plums.
• Both Raw Plums as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Plums vs Oranges:

• Raw Plums have 1.3 times more Copper, 1.7 times more Iron, 2.1 times more Manganese and 1.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.5 times more Calcium, 1.4 times more Magnesium and more Selenium than Raw Plums.
• Both Raw Plums and Raw Oranges have similar amounts of Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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