Comparing Nutrients in 7 ounces Fresh Orange juice VS Plums

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Plums	5%	5%	90%

Macro Nutrients

	Fresh Orange juice	Plums	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	23% 16.7g	27% 19.7g	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	5.8% 4.2g	8.4% 6.1g	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	% 3.6g	% 10g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 3.1g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Plums	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	4.43% 0.058mg	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	15% 59.5μg	2.5% 9.92μg	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	110% 99mg	21% 19mg	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	0.53% 0.079mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Plums	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	4.96% 0.4mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	4.5% 0.1mg	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	4.8% 33.7mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Plums per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Plums:

• 7 ounces of Fresh Orange juice have 3.2 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 6 times more Vitamin B9 and 5.3 times more Vitamin C than Plums.
• While 7 oz of Raw Plums contain 64 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Plums provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 7 ounces of Plums have insufficient amounts of Vitamin B9
• Both Raw Orange juice as well as Raw Plums have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Plums:

• 7 ounces of Fresh Orange juice have 1.6 times more Magnesium and 1.3 times more Potassium than Plums.
• While 7 oz of Raw Plums contain 1.3 times more Copper and 3.7 times more Manganese than Raw Orange juice.
• Both Fresh Orange juice and Plums contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• 7 ounces of Plums lack sufficient amounts of Magnesium
• Both Raw Orange juice as well as Raw Plums lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Plums contain 1.4 times more Fructose and 7 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Plums offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Raw Plums provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.