Comparing Nutrients in 7 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	3.35% 97kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	18% 23.6g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	13% 4.96g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Plums	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Plums	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	10.4% 355mg	9.16% 312mg	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	1.1% 0.12mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Plums per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Plums:

• 7 ounces of 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 Plums.
• While 7 oz of Raw Plums contain 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Plums have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Raw Plums have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Plums:

• 7 ounces of Valencia Oranges have 6.7 times more Calcium and 1.4 times more Magnesium than Plums.
• While 7 oz of Raw Plums contain 1.5 times more Copper, 1.9 times more Iron and 2.3 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Plums contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Plums lack sufficient amounts of Calcium and Magnesium
• Both Raw Valencia Oranges as well as Raw Plums lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.8 times more Fiber than Plums.
• Both Valencia Oranges and Plums offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Valencia Oranges as well as Raw Plums provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Plums

What are the health benefits of Valencia Oranges compared to Plums?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Plums are also high in fiber and antioxidants, and they contain vitamins A and K which are important for eye health and bone health. Both fruits offer health benefits, so including a variety of fruits in your diet is key for overall health.

Can I lose weight easier by eating more Valencia Oranges or Plums?

Both Valencia oranges and plums are low in calories and high in fiber, making them great options for weight loss. However, Valencia oranges are slightly lower in calories and higher in vitamin C, which can support weight loss by boosting metabolism. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, including both Valencia oranges and plums, can help you achieve your weight loss goals.

Should I eat more Valencia Oranges or more Plums to gain more muscles while training consistently?

Both Valencia oranges and plums are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, if you are looking to gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, incorporating a variety of fruits and vegetables, including Valencia oranges and plums, can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery. Ultimately, the key to gaining muscle mass is to ensure you are meeting your daily protein needs and consuming a well-rounded diet that supports your fitness goals.

What is the environmental impact of producing Valencia Oranges compared to Plums?

Valencia Oranges have a higher environmental impact compared to Plums due to factors such as water usage, pesticide use, and transportation emissions. Oranges typically require more water to grow and are often treated with more pesticides compared to Plums. Additionally, the transportation of oranges over long distances can contribute to higher carbon emissions. Choosing locally grown, organic options can help reduce the environmental impact of both fruits.