Comparing Nutrients in 5 ounces Java-plum VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Java-plum	Navel Oranges	Recommended Dietary Allowance
Energy	2.93% 85kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.71% 0.009mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	8.6% 0.11mg	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	NA	12% 48μg	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	22.5% 20.3mg	93% 83.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Navel Oranges	Recommended Dietary Allowance
Calcium	2.7% 27mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	NA	6.14% 0.055mg	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	3.37% 0.27mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	1.8% 0.041mg	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	3.44% 24mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Java-plum versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Java-plum vs Navel Oranges:

• 5 oz of Raw Navel Oranges contain 11.3 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Java-plum.
• 5 ounces of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Java-plum vs Navel Oranges:

• 5 ounces of Java-plum have 1.5 times more Iron and 1.4 times more Magnesium than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.3 times more Calcium, 1.4 times more Phosphorus and 2.1 times more Potassium than Raw Java-plum.
• Both Java-plum and Navel Oranges contain similar levels of Water per five ounces.
• 5 ounces of Java-plum lack sufficient amounts of Calcium
• 5 ounces of Navel Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Java-plum have 1.2 times more Energy and 1.2 times more Carbohydrate than Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Java-plum as well as Raw Navel Oranges provide inadequate amounts of Protein in five ounces.