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Comparing Nutrients in 500 calories PlumsVS Valencia Oranges

Weight per 500 calories

Plums
1087g
Valencia Oranges
1020g

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

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

Macros Ratio

Protein Fat Carbs

Plums
5%
5%
90%
Valencia Oranges
8%
5%
87%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.14%3.04g
Fat
3.16%3.06g
3.04 gvs3.06 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.58%0.18g
Saturated Fat
1.1%0.36g
0.18 gvs0.36 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
10.2%0.16g
0 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.8%0.48g
Omega 6
2.64%0.45g
0.48 gvs0.45 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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95%124g
Carbohydrate
93%121g
124 gvs121 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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149%108g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
108 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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46%33.4g
Fructose
NA
≤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]
33.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%55g
Glucose
NA
55 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%17g
Sucrose
NA
17 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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40%15.2g
Fiber
67%25.5g
15.2 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
13.6%7.6g
Protein
19%10.6g
7.6 gvs10.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

20.5%185μg
Vitamin A
13.6%122μg
RAE, retinol activity equivalents
185 μgvs122 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.4%0.3mg
Vitamin B1
74%0.89mg
Thiamine
0.3 mgvs0.89 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.7%0.28mg
Vitamin B2
31.4%0.41mg
Riboflavin
0.28 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28.3%4.53mg
Vitamin B3
17.5%2.8mg
Niacin, nicotinic acid, niacinamide
4.53 mgvs2.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29.3%1.47mg
Vitamin B5
51%2.55mg
Pantothenic acid
1.47 mgvs2.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.2%0.32mg
Vitamin B6
49.5%0.64mg
Pyridoxine
0.32 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.6%54.3μg
Vitamin B9
99%398μg
Folates and Folic Acid
54.3 μgvs398 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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115%103mg
Vitamin C
550%495mg
Ascorbic acid
103 mgvs495 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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19%2.83mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.83 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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58%69.6μg
Vitamin K
NA
Phytomenadione or phylloquinone
69.6 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.52%65.2mg
Calcium
41%408mg
65.2 mgvs408 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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69%0.62mg
Copper
42%0.38mg
0.62 mgvs0.38 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.54%21.7μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
21.7 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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23%1.85mg
Iron
11.5%0.92mg
1.85 mgvs0.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%76mg
Magnesium
24.3%102mg
76 mgvs102 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.6%0.57mg
Manganese
10.2%0.23mg
0.57 mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%174mg
Phosphorus
24.8%173mg
174 mgvs173 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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50%1707mg
Potassium
53.7%1827mg
1707 mgvs1827 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
NA
0 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.9%1.1mg
Zinc
5.57%0.61mg
1.1 mgvs0.61 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25.6%948g
Water
24%881g
948 gvs881 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Plums vs Valencia Oranges:
Comparing minerals per 500 calories for Plums vs Valencia Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: