Comparing Nutrients in 500 calories Canned Prune JuiceVS Oranges

Weight per 500 calories

Canned Prune Juice

704g

Oranges

1064g

Canned Prune Juice has 1.5 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Canned Prune Juice or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Prune Juice

97%

Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Prune Juicevs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.22%0.21g

Fat

1.3%1.28g

0.21 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.066%0.021g

Saturated Fat

0.5%0.16g

0.021 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

4.65%0.074g

0 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g

Omega 6

1.13%0.19g

0.049 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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95%123g

Carbohydrate

96%125g

123 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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160%116g

Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

116 gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.5%7.04g

Fiber

67%25.5g

7.04 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.67%4.3g

Protein

18%10g

4.3 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Prune Juicevs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.4%0.11mg

Vitamin B1

77%0.93mg

Thiamine

0.11 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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38%0.49mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.49 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.6%5.53mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.75mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.75 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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118%1.54mg

Vitamin B6

49%0.64mg

Pyridoxine

1.54 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

0 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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32%29mg

Vitamin C

629%566mg

Ascorbic acid

29 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.63%0.85mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.85 mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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20%24μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

24 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Prune Juicevs Oranges

8.45%84.5mg

Calcium

42.6%426mg

84.5 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.2%0.48mg

Copper

53%0.48mg

0.48 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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10.6%424μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

424 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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104%8.3mg

Iron

13.3%1.06mg

8.3 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.5%99mg

Magnesium

25.3%106mg

99 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46.2%1.06mg

Manganese

11.6%0.27mg

1.06 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%176mg

Phosphorus

21.3%149mg

176 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57%1944mg

Potassium

56.6%1926mg

1944 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.7%4.23μg

Selenium

9.67%5.3μg

4.23 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.88%28mg

Sodium

0%0mg

28 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.4%1.48mg

Zinc

6.77%0.74mg

1.48 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15.5%572g

Water

25%923g

572 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Prune Juice vs Oranges:

Canned Prune Juice has 1.8 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 8.2 times more Vitamin B1, 3.5 times more Vitamin B5, more Vitamin B9, 19.6 times more Vitamin C and 2.3 times more Vitamin E than Canned Prune Juice.
Both Canned Prune Juice and Raw Oranges have similar amounts of Vitamin B2 per 500 kcal.
Both Canned Prune Juice as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Prune Juice vs Oranges:

Canned Prune Juice has 7.8 times more Iron, 4 times more Manganese and 2 times more Zinc than Raw Oranges.
While Raw Oranges contain 5 times more Calcium, 1.3 times more Selenium and 1.6 times more Water than Canned Prune Juice.
Both Canned Prune Juice and Raw Oranges have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges contain 3.6 times more Fiber and 2.3 times more Protein than Canned Prune Juice.
Both Canned Prune Juice and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Canned Prune Juice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Comparing Nutrients in 500 calories Canned Prune JuiceVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Prune Juice or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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