Comparing Nutrients in 5 ounces Plums, canned, purple, water pack, solids and liquidsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Plums, canned, purple, water pack, solids and liquids

97%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Plums, canned, purple, water pack, solids and liquidsvs Valencia Oranges

2%58kcal

Energy

2.4%69.5kcal

58 kcalvs69.5 kcal

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

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0.015%0.014g

Fat

0.44%0.43g

0.014 gvs0.43 g

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

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0.004%0.001g

Saturated Fat

0.16%0.05g

0.001 gvs0.05 g

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

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0%0g

Omega 3

1.4%0.023g

0 gvs0.023 g

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

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0.017%0.003g

Omega 6

0.37%0.062g

0.003 gvs0.062 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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12%15.6g

Carbohydrate

13%17g

15.6 gvs17 g

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

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19.7%14.3g

Sugars

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

14.3 gvsNA 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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3.36%1.28g

Fiber

9.33%3.54g

1.28 gvs3.54 g

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

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0.99%0.55g

Protein

2.63%1.47g

0.55 gvs1.47 g

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

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Vitamins

Plums, canned, purple, water pack, solids and liquidsvs Valencia Oranges

7.24%65.2μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

65.2 μgvs17 μg

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

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2.5%0.03mg

Vitamin B1

10.3%0.12mg

Thiamine

0.03 mgvs0.12 mg

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

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4.47%0.058mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.058 mgvs0.057 mg

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

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3.28%0.52mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.52 mgvs0.39 mg

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

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2.04%0.1mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.1 mgvs0.35 mg

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

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2.94%0.038mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.038 mgvs0.089 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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1.06%4.25μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

4.25 μgvs55.3 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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4.25%3.83mg

Vitamin C

76.4%68.7mg

Ascorbic acid

3.83 mgvs68.7 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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1.7%0.26mg

Vitamin E

Tocopherols and Tocotrienols

0.26 mgvsNA mg

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

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5.08%6.1μg

Vitamin K

Phytomenadione or phylloquinone

6.1 μgvsNA μg

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

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Minerals

Plums, canned, purple, water pack, solids and liquidsvs Valencia Oranges

0.99%9.92mg

Calcium

5.67%56.7mg

9.92 mgvs56.7 mg

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

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6.14%0.055mg

Copper

5.83%0.052mg

0.055 mgvs0.052 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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2.83%0.23mg

Iron

1.6%0.13mg

0.23 mgvs0.13 mg

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

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1.7%7.1mg

Magnesium

3.37%14mg

7.1 mgvs14 mg

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

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2.03%0.047mg

Manganese

1.4%0.033mg

0.047 mgvs0.033 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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2.63%18.4mg

Phosphorus

3.44%24mg

18.4 mgvs24 mg

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

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5.25%179mg

Potassium

7.46%254mg

179 mgvs254 mg

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

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0%0μg

Selenium

0 μgvsNA μg

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

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0.094%1.4mg

Sodium

0%0mg

1.4 mgvs0 mg

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

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1.03%0.11mg

Zinc

0.77%0.085mg

0.11 mgvs0.085 mg

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

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3.4%125g

Water

3.3%122g

125 gvs122 g

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

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Lets compare vitamin content per 5 ounces of Plums, canned, purple, water pack, solids and liquids vs Valencia Oranges:

Plums, canned, purple, water pack, solids and liquids have 3.8 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.1 times more Vitamin B1, 3.5 times more Vitamin B5, 2.3 times more Vitamin B6, 13 times more Vitamin B9 and 18 times more Vitamin C than Plums, canned, purple, water pack, solids and liquids.
Both Plums, canned, purple, water pack, solids and liquids and Raw Valencia Oranges have similar amounts of Vitamin B2 per 5 oz.
Both Plums, canned, purple, water pack, solids and liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plums, canned, purple, water pack, solids and liquids vs Valencia Oranges:

Plums, canned, purple, water pack, solids and liquids have 1.8 times more Iron and 1.4 times more Manganese than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5.7 times more Calcium, 2 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Potassium than Plums, canned, purple, water pack, solids and liquids.
Both Plums, canned, purple, water pack, solids and liquids and Raw Valencia Oranges have similar amounts of Copper and Water per 5 oz.
Both Plums, canned, purple, water pack, solids and liquids as well as Raw Valencia Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Valencia Oranges contain more Omega 3, 2.8 times more Fiber and 2.7 times more Protein than Plums, canned, purple, water pack, solids and liquids.
Both Plums, canned, purple, water pack, solids and liquids and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 5 oz.
Both Plums, canned, purple, water pack, solids and liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Plums, canned, purple, water pack, solids and liquidsVS Plums, canned, purple, juice pack, solids and liquidsValencia OrangesVS Plums, canned, purple, juice pack, solids and liquidsPlums, canned, purple, water pack, solids and liquidsVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 5 ounces Plums, canned, purple, water pack, solids and liquidsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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