Comparing Nutrients in 7 ounces Navel Oranges VS Plums

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Plums	5%	5%	90%

Macro Nutrients

	Navel Oranges	Plums	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 10g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 3.1g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Plums	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	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	2.5% 0.058mg	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	6.52% 45.6mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.44% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Plums per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Plums:

• 7 ounces of Navel Oranges have 2.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 6.8 times more Vitamin B9 and 6.2 times more Vitamin C than Plums.
• While 7 oz of Raw Plums contain more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Plums provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 7 ounces of Plums have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges 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 Navel Oranges vs Plums:

• 7 ounces of Navel Oranges have 7.2 times more Calcium, 1.6 times more Magnesium and 1.4 times more Phosphorus than Plums.
• While 7 oz of Raw Plums contain 1.5 times more Copper, 1.3 times more Iron and 1.8 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Plums contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Plums lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Raw Plums lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.6 times more Fiber than Plums.
• While 7 oz of Raw Plums contain 1.4 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Plums offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Raw Navel Oranges as well as Raw Plums provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Plums

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and heart health. Plums are also rich in antioxidants and fiber, which can aid in digestion and support heart health. Both fruits are nutritious choices, but navel oranges have a higher vitamin C content compared to plums.

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

Both navel oranges and plums can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, navel oranges are slightly lower in calories and higher in vitamin C, which can support weight loss by boosting metabolism and promoting fat oxidation. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, including navel oranges and plums, can help you achieve your weight loss goals.

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

Both navel oranges and plums are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Navel oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Plums are rich in antioxidants and fiber, which can help reduce inflammation and support digestion, respectively. To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both navel oranges and plums into your diet can provide a range of essential nutrients that support muscle growth and overall health.

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

Navel oranges generally have a higher environmental impact compared to plums due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often treated with more pesticides than plums. Additionally, oranges are typically transported longer distances to reach consumers, resulting in higher carbon emissions. Choosing locally grown, organic options for both navel oranges and plums can help reduce their environmental impact.