Comparing Nutrients in 500 calories Prune pureeVS Navel Oranges

Weight per 500 calories

Prune puree

195g

Navel Oranges

1020g

Prune puree has 5.2 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Prune puree or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Prune puree

96%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Prune pureevs Navel 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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0.4%0.39g

Fat

1.58%1.53g

0.39 gvs1.53 g

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

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0.097%0.031g

Saturated Fat

0.54%0.17g

0.031 gvs0.17 g

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

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Omega 3

5.74%0.092g

NA gvs0.092 g

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

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Omega 6

1.4%0.23g

NA gvs0.23 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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97%127g

Carbohydrate

98%128g

127 gvs128 g

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

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105%76g

Sugars

120%86.7g

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

76 gvs86.7 g

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

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37.3%27g

Fructose

31.7%23g

≤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]

27 gvs23 g

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

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%43.4g

Glucose

%20g

43.4 gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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17%6.42g

Fiber

59%22.4g

6.42 gvs22.4 g

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

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7.3%4.1g

Protein

16.6%9.3g

4.1 gvs9.3 g

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

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Vitamins

Prune pureevs Navel Oranges

21.6%195μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

195 μgvs122 μg

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

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6.5%0.078mg

Vitamin B1

58%0.69mg

Thiamine

0.078 mgvs0.69 mg

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

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Vitamin B2

40%0.52mg

Riboflavin

NA mgvs0.52 mg

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

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30.4%4.86mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

4.86 mgvs4.34 mg

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

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16.7%0.84mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

0.84 mgvs2.66 mg

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

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Vitamin B6

62%0.81mg

Pyridoxine

NA mgvs0.81 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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Vitamin B9

86.7%347μg

Folates and Folic Acid

NA μgvs347 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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9.3%8.37mg

Vitamin C

670%603mg

Ascorbic acid

8.37 mgvs603 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

NA mgvs1.53 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Prune pureevs Navel Oranges

6.03%60.3mg

Calcium

44%439mg

60.3 mgvs439 mg

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

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Copper

44.2%0.4mg

NA mgvs0.4 mg

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

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Fluoride

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

NA μgvsNA μg

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

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68%5.45mg

Iron

16.6%1.33mg

5.45 mgvs1.33 mg

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

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Magnesium

26.7%112mg

NA mgvs112 mg

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

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Manganese

13%0.3mg

NA mgvs0.3 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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20%140mg

Phosphorus

33.5%235mg

140 mgvs235 mg

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

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48.8%1658mg

Potassium

50%1694mg

1658 mgvs1694 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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3%44.7mg

Sodium

0.68%10.2mg

44.7 mgvs10.2 mg

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

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Zinc

7.42%0.82mg

NA mgvs0.82 mg

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

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1.58%58.4g

Water

23.7%877g

58.4 gvs877 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 Prune puree vs Navel Oranges:

Prune puree has 1.6 times more Vitamin A than Raw Navel Oranges.
While Raw Navel Oranges contain 8.9 times more Vitamin B1, 3.2 times more Vitamin B5 and 72.1 times more Vitamin C than Prune puree.
Both Prune puree and Raw Navel Oranges have similar amounts of Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Prune puree vs Navel Oranges:

Prune puree has 4.1 times more Iron than Raw Navel Oranges.
While Raw Navel Oranges contain 7.3 times more Calcium, 1.7 times more Phosphorus and 15 times more Water than Prune puree.
Both Prune puree and Raw Navel Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges contain 3.5 times more Fiber and 2.3 times more Protein than Prune puree.
Both Prune puree and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
Both Prune puree as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Prune pureeVS Candied fruitNavel OrangesVS Candied fruitPrune pureeVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Prune pureeVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Prune puree or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: