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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	4.35% 126kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	43.6% 31.6g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	0.91% 0.51g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.7% 0.26mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	6.14% 0.055mg	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	15% 1.2mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	1.8% 0.041mg	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	2.63% 18.4mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.3% 122g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids have more Vitamin K than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 4.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.9 times more Vitamin B6, 11.3 times more Vitamin B9 and 147.8 times more Vitamin C than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids have 6.5 times more Iron than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 4.8 times more Calcium, 2.2 times more Magnesium, 1.8 times more Phosphorus and 1.8 times more Potassium than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Navel Oranges contain similar levels of Copper and Water per five ounces.
• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 5 ounces of Navel Oranges lack sufficient amounts of Iron
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Navel Oranges lack sufficient amounts of Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids have 1.8 times more Energy, 1.9 times more Carbohydrate and 2.6 times more Sugars than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.4 times more Fiber than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.