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

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Plums, dried (prunes), stewed, with added sugar	Navel Oranges	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.31% 0.3g	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	0% 0g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	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	50% 65.2g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.54g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Navel Oranges	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.37% 1.34mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	0% 0μg	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	5.95% 5.36mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, with added sugar	Navel Oranges	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	25.8% 2.06mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	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	9.36% 65.5mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.6% 171g	3700g per day for Men 19-50 years

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

• Plums, dried (prunes), stewed, with added sugar have 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.1 times more Vitamin B1, 2.6 times more Vitamin B5, more Vitamin B9 and 21.9 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Raw Navel Oranges have similar amounts of Vitamin A per 7 oz.
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Plums, dried (prunes), stewed, with added sugar have 4.6 times more Copper, 8 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, more Selenium and 2.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Calcium and 1.3 times more Water than Plums, dried (prunes), stewed, with added sugar.

Comparison of macro-nutrients per 7 ounces:

• Plums, dried (prunes), stewed, with added sugar have 2.5 times more Energy, 2.6 times more Carbohydrate and 1.7 times more Fiber than Raw Navel Oranges.
• Both Plums, dried (prunes), stewed, with added sugar and Raw Navel Oranges have similar amounts of Protein per 7 oz.
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.