Comparing Nutrients in 5 ounces Navel Oranges VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Navel Oranges	Canned Prune Juice	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.013% 0.004g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	19% 24.7g	130g per day for Men 19-50 years
Sugars	16.6% 12g	32% 23.3g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	23.8% 0.31mg	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	12% 48μg	0% 0μg	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	93% 83.8mg	6.46% 5.8mg	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	1.4% 0.21mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Prune Juice	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	10.7% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.13% 85.3μg	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	2.3% 0.18mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	9.3% 0.21mg	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	4.66% 32.6mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Prune Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Canned Prune Juice:

• 5 ounces of Navel Oranges have 4.3 times more Vitamin B1, 2.4 times more Vitamin B5, more Vitamin B9 and 14.4 times more Vitamin C than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 5 ounces of Canned Prune Juice have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Navel Oranges as well as Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Prune Juice:

• 5 ounces of Navel Oranges have 3.6 times more Calcium than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 1.7 times more Copper, 9.1 times more Iron, 1.3 times more Magnesium, 5.2 times more Manganese and 1.7 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Canned Prune Juice contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Canned Prune Juice lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Canned Prune Juice lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.2 times more Fiber than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Sugars than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Canned Prune Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.