Comparing Nutrients in 7 ounces Florida Oranges VS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%

Macro Nutrients

	Florida Oranges	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Energy	3.15% 91kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	0.36% 0.062g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	50% 65.2g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	12.5% 4.76g	20% 7.54g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.37% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	31% 0.4mg	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	8.43% 33.7μg	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	99% 89.3mg	5.95% 5.36mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	39.7% 0.36mg	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	2.23% 0.18mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	7.94% 0.18mg	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	3.4% 24mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Plums, dried (prunes), stewed, with added sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Plums, dried (prunes), stewed, with added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Plums, dried (prunes), stewed, with added sugar:

• 7 ounces of Florida Oranges have 4.5 times more Vitamin B1, 2.5 times more Vitamin B5, more Vitamin B9 and 16.7 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• While 7 oz of Plums, dried (prunes), stewed, with added sugar contain 2.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 4 times more Vitamin B6 than Raw Florida Oranges.
• 7 ounces of Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Florida Oranges as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Plums, dried (prunes), stewed, with added sugar:

• 7 ounces of Florida Oranges have 2 times more Calcium and 1.3 times more Water than Plums, dried (prunes), stewed, with added sugar.
• While 7 oz of Plums, dried (prunes), stewed, with added sugar contain 4.6 times more Copper, 11.6 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium and 2.8 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Plums, dried (prunes), stewed, with added sugar lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plums, dried (prunes), stewed, with added sugar contain 2.7 times more Energy, 2.8 times more Carbohydrate and 1.6 times more Fiber than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.