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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Valencia Oranges	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.35% 126kcal	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	43.6% 31.6g	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	3.36% 1.28g	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, 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	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	2.58% 0.41mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Plums, canned, purple, 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	5.83% 0.052mg	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	15% 1.2mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	2.9% 108g	3700g per day for Men 19-50 years

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

• Raw 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, heavy syrup pack, solids and liquids.
• Both Raw Valencia Oranges and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of Vitamin A, Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Valencia Oranges as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Valencia Oranges have 4.4 times more Calcium, 2 times more Magnesium, 1.3 times more Phosphorus and 2 times more Potassium than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While Plums, canned, purple, heavy syrup pack, solids and liquids contain 9.3 times more Iron, 1.3 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of Copper and Water per 5 oz.
• Both Raw Valencia Oranges as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have more Omega 3, 2.8 times more Fiber and 2.9 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While Plums, canned, purple, heavy syrup pack, solids and liquids contain 1.8 times more Energy and 2 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.