Comparing Nutrients in 5 ounces Valencia Oranges VS Plums, canned, purple, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Valencia Oranges	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	2.52% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	2.94% 0.038mg	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	14% 55.3μg	1.06% 4.25μg	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	76.4% 68.7mg	0.63% 0.57mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	5.67% 0.051mg	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	1.6% 0.13mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	1.9% 0.044mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Plums, canned, purple, extra heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Plums, canned, purple, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Plums, canned, purple, extra heavy syrup pack, solids and liquids:

• 5 ounces of Valencia Oranges have 5.4 times more Vitamin B1, 3.5 times more Vitamin B5, 2.3 times more Vitamin B6, 13 times more Vitamin B9 and 121.3 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Valencia Oranges and Plums, canned, purple, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Plums, canned, purple, extra heavy syrup pack, solids and liquids:

• 5 ounces of Valencia Oranges have 4.4 times more Calcium, 2 times more Magnesium, 1.4 times more Phosphorus and 2 times more Potassium than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• While 5 oz of Plums, canned, purple, extra heavy syrup pack, solids and liquids contain 9.1 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Plums, canned, purple, extra heavy syrup pack, solids and liquids contain similar levels of Copper per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron
• 5 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 2.5 times more Fiber than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• While 5 oz of Plums, canned, purple, extra heavy syrup pack, solids and liquids contain 2.1 times more Energy and 2.2 times more Carbohydrate than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in five ounces.