Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquidsVS Oranges

Macros Ratio

Protein Fat Carbs

Prunes, canned, heavy syrup pack, solids and liquids

95%

Oranges

91%

5 oz ▼

Macro Nutrients

Prunes, canned, heavy syrup pack, solids and liquidsvs Oranges

5.13%149kcal

Energy

2.3%66.6kcal

149 kcalvs66.6 kcal

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

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0.29%0.28g

Fat

0.18%0.17g

0.28 gvs0.17 g

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

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0.071%0.023g

Saturated Fat

0.066%0.021g

0.023 gvs0.021 g

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

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Omega 3

0.62%0.01g

NA gvs0.01 g

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

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0.36%0.061g

Omega 6

0.15%0.026g

0.061 gvs0.026 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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30.3%39.4g

Carbohydrate

13%16.7g

39.4 gvs16.7 g

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

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Sugars

18.3%13.3g

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

NA gvs13.3 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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14%5.4g

Fiber

8.95%3.4g

5.4 gvs3.4 g

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

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2.2%1.23g

Protein

2.38%1.33g

1.23 gvs1.33 g

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

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Vitamins

Prunes, canned, heavy syrup pack, solids and liquidsvs Oranges

6.3%56.7μg

Vitamin A

1.73%15.6μg

RAE, retinol activity equivalents

56.7 μgvs15.6 μg

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

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4%0.048mg

Vitamin B1

10.3%0.12mg

Thiamine

0.048 mgvs0.12 mg

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

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13.3%0.17mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.17 mgvs0.057 mg

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

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7.67%1.23mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

1.23 mgvs0.4 mg

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

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2.83%0.14mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.14 mgvs0.35 mg

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

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22%0.29mg

Vitamin B6

6.54%0.085mg

Pyridoxine

0.29 mgvs0.085 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

10.6%42.5μg

Folates and Folic Acid

0 μgvs42.5 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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4.4%3.97mg

Vitamin C

83.8%75.4mg

Ascorbic acid

3.97 mgvs75.4 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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Vitamin E

1.7%0.26mg

Tocopherols and Tocotrienols

NA mgvs0.26 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

Prunes, canned, heavy syrup pack, solids and liquidsvs Oranges

2.4%24mg

Calcium

5.67%56.7mg

24 mgvs56.7 mg

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

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18.6%0.17mg

Copper

7.1%0.064mg

0.17 mgvs0.064 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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7.26%0.58mg

Iron

1.77%0.14mg

0.58 mgvs0.14 mg

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

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5.06%21.3mg

Magnesium

3.37%14mg

21.3 mgvs14 mg

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

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6.04%0.14mg

Manganese

1.54%0.035mg

0.14 mgvs0.035 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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5.26%37mg

Phosphorus

2.83%20mg

37 mgvs20 mg

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

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9.42%320mg

Potassium

7.55%257mg

320 mgvs257 mg

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

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Selenium

1.3%0.71μg

NA μgvs0.71 μg

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

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0.28%4.25mg

Sodium

0%0mg

4.25 mgvs0 mg

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

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2.45%0.27mg

Zinc

0.9%0.099mg

0.27 mgvs0.099 mg

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

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2.7%100g

Water

3.32%123g

100 gvs123 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 Prunes, canned, heavy syrup pack, solids and liquids vs Oranges:

Prunes, canned, heavy syrup pack, solids and liquids have 3.6 times more Vitamin A, 3.1 times more Vitamin B2, 3.1 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain 2.6 times more Vitamin B1, 2.5 times more Vitamin B5, more Vitamin B9 and 19 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prunes, canned, heavy syrup pack, solids and liquids vs Oranges:

Prunes, canned, heavy syrup pack, solids and liquids have 2.6 times more Copper, 4.1 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium and 2.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.4 times more Calcium than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids and Raw Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Prunes, canned, heavy syrup pack, solids and liquids have 2.2 times more Energy, 2.4 times more Carbohydrate and 1.6 times more Fiber than Raw Oranges.
Both Prunes, canned, heavy syrup pack, solids and liquids and Raw Oranges have similar amounts of Protein per 5 oz.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

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Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquidsVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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