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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	4.94% 143kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	13% 16.7g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	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	3.73% 1.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	0.91% 0.51g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.52% 0.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	6.54% 0.085mg	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	1.06% 4.25μg	10.6% 42.5μg	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	0.63% 0.57mg	83.8% 75.4mg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	7.1% 0.064mg	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	14.5% 1.16mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	1.54% 0.035mg	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	2.43% 17mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.32% 123g	3700g per day for Men 19-50 years

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

• Raw Oranges contain 5.4 times more Vitamin B1, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 10 times more Vitamin B9 and 133 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Raw Oranges have similar amounts of Vitamin A, Vitamin B2 and Vitamin B3 per 5 oz.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Plums, canned, purple, extra heavy syrup pack, solids and liquids have 8.2 times more Iron, 1.2 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium, 1.3 times more Copper, 2 times more Magnesium and 2 times more Potassium than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Raw Oranges have similar amounts of Phosphorus and Water per 5 oz.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plums, canned, purple, extra heavy syrup pack, solids and liquids have 2.1 times more Energy and 2.2 times more Carbohydrate than Raw Oranges.
• While Raw Oranges contain 2.4 times more Fiber and 2.6 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.