Comparing Nutrients in 5 ounces Valencia Oranges VS Plums

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Plums	5%	5%	90%

Macro Nutrients

	Valencia Oranges	Plums	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.075% 0.024g	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	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12.5% 16g	130g per day for Men 19-50 years
Sugars	NA	19.4% 14g	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	6% 4.35g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 2.23g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Plums	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	3.16% 0.041mg	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	1.77% 7.1μg	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	15% 13.5mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Plums	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	3.2% 0.074mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Plums:

• Raw Valencia Oranges have 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 7.8 times more Vitamin B9 and 5.1 times more Vitamin C than Raw Plums.
• While Raw Plums contain 1.4 times more Vitamin A and 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Plums:

• Raw Valencia Oranges have 6.7 times more Calcium and 1.4 times more Magnesium than Raw Plums.
• While Raw Plums contain 1.5 times more Copper, 1.9 times more Iron and 2.3 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Plums have similar amounts of Phosphorus, Potassium and Water per 5 oz.
• Both Raw Valencia Oranges as well as Raw Plums have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have more Omega 3, 1.8 times more Fiber and 1.5 times more Protein than Raw Plums.
• Both Raw Valencia Oranges and Raw Plums have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Valencia Oranges as well as Raw Plums have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.