Comparing Nutrients in 100 grams Plums VS Oranges

Macros Ratio

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

Macro Nutrients

	Plums	Oranges	Recommended Dietary Allowance
Energy	1.6% 46kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.8% 11.4g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	13% 9.35g	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	4.23% 3.07g	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	% 5.07g	NA	g per day for Men 19-50 years
Sucrose	% 1.57g	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Plums	Oranges	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.33% 0.028mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	4.6% 0.06mg	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	1.25% 5μg	7.5% 30μg	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	10.6% 9.5mg	59% 53.2mg	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	1.73% 0.26mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Oranges	Recommended Dietary Allowance
Calcium	0.6% 6mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	2.13% 0.17mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.26% 0.052mg	1.1% 0.025mg	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	2.3% 16mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Plums vs Oranges:

• Raw Plums have 1.5 times more Vitamin A, 1.5 times more Vitamin B3, 1.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 6 times more Vitamin B9 and 5.6 times more Vitamin C than Raw Plums.
• Both Raw Plums as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Plums vs Oranges:

• Raw Plums have 1.3 times more Copper, 1.7 times more Iron and 2.1 times more Manganese than Raw Oranges.
• While Raw Oranges contain 6.7 times more Calcium and 1.4 times more Magnesium than Raw Plums.
• Both Raw Plums and Raw Oranges have similar amounts of Phosphorus, Potassium and Water per 100 g.
• Both Raw Plums as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges contain 1.7 times more Fiber and 1.3 times more Protein than Raw Plums.
• Both Raw Plums and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 g.
• Both Raw Plums as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.