Comparing Nutrients in 7 ounces Navel Oranges VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Prune puree	3%	1%	96%

Macro Nutrients

	Navel Oranges	Prune puree	Recommended Dietary Allowance
Energy	3.35% 97kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	99% 129g	130g per day for Men 19-50 years
Sugars	23.3% 17g	107% 77.4g	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	38% 27.6g	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	% 44.3g	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Prune puree	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	9.5% 8.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	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

	Navel Oranges	Prune puree	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	NA	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	3.22% 0.26mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	NA	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	11mg per day for Men 19-50 years
Water	4.6% 171g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Prune puree per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Prune puree:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1 and 13.7 times more Vitamin C than Prune puree.
• While 7 oz of Prune puree contain 8.3 times more Vitamin A, 5.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A

Comparing minerals per 7 ounces for Navel Oranges vs Prune puree:

• 7 ounces of Navel Oranges have 1.4 times more Calcium and 2.9 times more Water than Prune puree.
• While 7 oz of Prune puree contain 21.5 times more Iron, 3.1 times more Phosphorus and 5.1 times more Potassium than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Prune puree contain 5.2 times more Energy, 5.2 times more Carbohydrate, 4.6 times more Sugars, 6.2 times more Fructose, 1.5 times more Fiber and 2.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein