Comparing Nutrients in 7 ounces Plums, canned, heavy syrup, drained VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Energy	6.1% 177kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	19% 25g	130g per day for Men 19-50 years
Sugars	59% 43g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	12% 0.16mg	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	1.5% 5.95μg	17% 67.5μg	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	0.88% 0.79mg	130% 117mg	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	3.44% 0.52mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	8.6% 0.077mg	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	21% 1.67mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	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	4.25% 29.8mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Plums, canned, heavy syrup, drained versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plums, canned, heavy syrup, drained vs Navel Oranges:

• 7 ounces of Plums, canned, heavy syrup, drained have 1.7 times more Vitamin A and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 4 times more Vitamin B1, 1.5 times more Vitamin B3, 2.8 times more Vitamin B6, 11.3 times more Vitamin B9 and 147.8 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Navel Oranges provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Plums, canned, heavy syrup, drained as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Plums, canned, heavy syrup, drained vs Navel Oranges:

• 7 ounces of Plums, canned, heavy syrup, drained have 6.5 times more Iron than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 4.3 times more Calcium, 2.2 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Navel Oranges contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium and Magnesium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• Both Plums, canned, heavy syrup, drained as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums, canned, heavy syrup, drained have 1.8 times more Energy, 1.8 times more Carbohydrate and 2.5 times more Sugars than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.5 times more Fiber than Plums, canned, heavy syrup, drained.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Plums, canned, heavy syrup, drained as well as Raw Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.